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
400m Row or 2-3 Minutes Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Clean and Jerk)
2 Position Clean + Jerk (7×1)
Performance:
Every 2 Minutes For 12 Minutes (7 Sets) Complete 2 Position Clean and Jerk (High Hang Clean + Hang Clean + Jerk – Start at 50-60% and build to a peak set for the day)
Seated Shoulder Press (4×6)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
6 Seated Shoulder Press
15 DB Lateral Raises
15 DB Reverse Flies
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
15 Calorie Row
20 Russian KB Swings (70/53)
15m/12w Push-ups
*RX+ 12 HSPU
*Level 2 –KB Swings (53/35), Modified Push-ups
*Level 1 –KB Swings (45/30), Box Push-ups
*Athlete Notes – Goal is 4-6+ rounds. KB swings should be moderately heavy but pushing for unbroken each round.
Buy-Out
Shoulder/Back Accessory:
3×8 – Cuban Press/6 Dips or 12 DB Tricep Ext/DB Reverse Flies
Oly Accessory:
4×3 Clean Pulls with Pause in Finish @ 85%/4×3 Split Press
Additional Conditioning Work
8x200m Run (Rest 1:1)