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/Stability
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)
Hang Clean + Clean + 2 Jerks (7×1)
Performance:
Every 2 Minutes For 12 Minutes (7 Sets) Complete Hang Clean + Clean + 2 Jerks (Start light and build to a peak single for the day)
Seated DB Press (4×15)
Fitness:
Every 3 Minutes For 9 Minutes (4 Sets) Complete:
5 Strict Pull-ups
15 Seated DB Press
20 Medball Sit-ups
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
32 Double Unders
16 Alternating DB Snatches (45/25)
8 Burpees
*RX+ 48 Double Unders/12 Burpees
*Level 2 – 24 Double Unders and Alternating DB Snatches (35/20)
*Level 1 – 2:1 Single Unders and Alternating DB Snatches (25/15)
*Athlete Notes – Goal is 4-6 rounds. Rope should be completed in 1-2 sets each round. DB snatches should be steady and unbroken each round. Set a steady pace and rest between movements.
Buy-Out
Shoulder/Back Accessory:
4×8 Bench Press (Across)
4×12 Bent Over Flies
Oly Accessory:
4×2 – Clean Pulls @ 100%/Jerk Drive @ 60% of 1RM Clean and Jerk
Additional Conditioning Work
5 x :30on/:30off Row for Calories