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 Pull + Hang Clean + Jerk (7×1)
Every 90 Seconds For 9 Minutes (7 Sets) Complete Clean Pull + Hang Clean + Jerk (Start at 65-70% and build to a peak single for the day)
Or…
Shoulder Press (6×4)
Every 2 Minutes For 10 Minutes (6 Sets) Complete 4 Strict Press @ 75-80% + 5 Strict Pull-ups
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
15m/12w Calorie Row
12 DB Push Press (45/25)
9 Box Jumps (24/20)
RX+ Box Jumps (30/24)
Buy-Out
Shoulder/Back Accessory:
3×10 (Each Side) – Landmine Press/KB Armbar/Half Kneeling Bottoms Up KB Press
Oly Accessory:
4×2 – Clean Pull + Clean Hi-Pull @ 100%/Jerk Dip + Jerk Drive + Jerk
Additional Conditioning Work
5 Minutes – Row for distance