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)
Clean and Jerk (9×1)
Performance:
Every 90 Seconds For 12 Minutes (9 Sets) Complete 1 Clean and Jerk (Start at 70% and build to a peak single for the day, no more than 3 attempts at 1RM if attempting)
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:
40 Double Unders
15 KB Swings (53/35)
30 Sit-ups
*RX+ 60 Double Unders, Hang Power Snatch (75/55)
*Level 2 – 20 Double Unders, KB Swings (45/30)
*Level 1 – 2:1 Single Unders, KB Swings (35/25)
*Athlete Notes – Goal is 3+ to 5 rounds. Stay fast and go unbroken on swings.
Buy-Out
Shoulder/Back Accessory:
3×8 Barbell Row/6 Bench Press
Oly Accessory:
4×2 Clean Pull + Hi-Pull @ 85-90%/4×1 Jerk Dip
Additional Conditioning Work
1 Mile Run