CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats
3 Minutes – Calf and Ankle Mobility/Hip Mobility Drills
2 Minutes – OH Mobility and Stability Drills
Warm-up
500m Row or 2-3 Minutes Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Clean and Jerk)
Paused Clean and Jerk (9×1)
Performance:
Every 90 Seconds For 12 Minutes (9 Sets) Complete Paused Clean and Jerk (2 second pause above knee. Start light and build to a peak single for the day)
Seated Shoulder Press (4×6)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
6 Seated Press
12 Tempo Gorilla Row @ 21X1
:20-:30 L-Sit or Tuck Hold (Rings or Bar)
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
15 Push Jerks (95/65)
30 Air Squats
40 Double Unders
*RX+ Push Jerk (115/75), 60 Double Unders
*Level 2 – Push Jerk (75/55), 20 Double Unders
*Level 1 – Push Jerk (65/45), 2:1 Single Unders
*Athlete Notes – Don’t worry about rounds and reps. Slow down on the push jerk and work on a strong overhead position in the catch. Check your air squats, if you’re unsure, use a wallball to gauge depth.
Buy-Out
Shoulder/Back Accessory:
3×12 Barbell Row/3 Bench Press
Oly Accessory:
4×2 Clean Pull + Hi-Pull @ 90%/4×2 Jerk Drive
Additional Conditioning Work
4x400m Run (Rest 1:1)