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 (10×2)
EMOM For 10 Minutes (10 Sets) Complete 2 Power Clean + Jerk @ 75-80% of 1RM Clean and Jerk (Pick a weight you feel strong with and can hit two good singles with each minute)
Or…
Shoulder Press (5×8)
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 8 Strict Press @ 65% + 5 Strict Pull-ups
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
200m Run
10 KB Swings (53/35)
10 Burpees
RX+ 5 Deadlifts @ 60% of deadlift 1RM up to (275/185) and bar facing burpees
*If going RX+ stay with a weight that is heavy, but you can go unbroken with every round
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 @ 95%/Jerk Drive @ 110%
Additional Conditioning Work
6x250m Row (1 Minute Rest Between Efforts)