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 (Start at 75-80% and build by feel to a heavy single for the day)
Or…
Seated Shoulder Press (5×6)
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 6 Seated Press @ 70-75% + 5 Strict Pull-ups
CrossFit Open 18.Zero (Time)
21-15-9
Alternating DB Snatch (50/35)
Burpees Over Dumbbell
Buy-Out
Shoulder/Back Accessory:
3×12 – DB Front Raise/Lateral Raise/Band Face Pull
Oly Accessory:
4×3 – Clean Pulls @ 110%/Jerk Drive @ 110% of Max Jerk
Additional Conditioning Work
2x400m Run (2 Minutes Rest Between Efforts)