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
2-3 Minutes Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Clean and Jerk)
Power Clean & Jerk (15×1)
Every 45 Seconds (15 Sets) Complete 1 Power Clean & Jerk @ 75-80% of 1RM Clean and Jerk
Or…
Seated Shoulder Press (7×2)
Every 2 Minutes For 12 Minutes (7 Sets) Complete 2 Seated Strict Press @ 80-90% and 5 Strict Pull-ups
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
6 Unbroken Deadlifts (185/125)
9 Push-ups
12 Box Jumps (24/20)
*100m run each time you drop the bar on deadlifts
RX+ Unbroken Deadlifts (225/155)
Buy-Out
Shoulder/Back Accessory:
3×10 – DB Front Raise/DB Lateral Raise/Band Face Pull + Rotation
Oly Accessory:
4×3 Clean Pulls @ 120%/5×3 Jerk Dip @ 105-110%