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
2-3 Minute Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Clean and Jerk)
Clean and Jerk (9×1)
Every 90 Seconds For 12 Minutes (9 Sets) Complete Clean and Jerk @ approximate percentages:
55×2, 60×2, 65×2, 70×2, 75×2, 80×1, 80×1, 85×1, 80×1
Metcon (Time)
6 Rounds For Time:
5 Strict Pull-ups
10 Push Press (95/65)
*On the Minute – 20 Double Unders (30 Singles)
*Workout begins with 20 Double Unders/Scale reps as needed or count attempts…
RX+ 115/75
Buy-Out
3 Rounds Not For Time:
10-12 DB Front Raises
10-12 Single Arm DB Row
10-12 Tricep Band Push-Downs
*Tempo – 21X1