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)
Clean and Jerk (9×1)
Every 90 Seconds For 12 Minutes (9 Sets) Complete 1 Clean and Jerk @ percentages listed below:
75%, 80%, 85%, 90%, 95%, 100%, 100+% x 3 attempts as needed
Or…
Seated Shoulder Press (7×4)
Every 2 Minutes For 12 Minutes (7 Sets) Complete 4 Seated Strict Press @ 70-75% and 5 Strict Pull-ups
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Buy-Out
Shoulder/Back Accessory:
3×12 – DB Front Raise/DB Lateral Raise/Band Face Pull + Rotation
Oly Accessory:
5×3 Clean Hi-Pulls @ 110%/5×1 Jerk Balance @ 75%