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 + Clean + Jerk (10×1)
EMOM For 10 Minutes (10 Sets) Complete Power Clean + Squat Clean + Jerk @ 70-75% of 1RM Clean and Jerk
Or…
Seated Shoulder Press (6×2)
Every 2:00 Minutes For 10 Minutes (6 Sets) Complete 2 Seated Press @ 90% + 5 Strict Pull-ups
Metcon (Time)
30m/24w Calorie Row
40 KB Swings (53/35)
30 Push Press (75/55)
40 KB Swings (53/35)
30m/24w Calorie Row
RX+ 50m/35w calorie row
Buy-Out
Shoulder/Back Accessory:
3×10 – DB Lateral + Front Raise Combo/3×20 Band Face Pull
Oly Accessory:
4×2 – Clean Pull + Clean Hi-Pull @ 90%/Jerk Dip @ 110-120%
Additional Conditioning Work
3x400m Run (2 Minute Rest Between Efforts)