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)
3 Position Clean + Jerk (Floor/Knee/Hip/Jerk) (9×1)
Every 2 Minutes For 12 Minutes (7 Sets) Complete 3 Position Clean + Jerk (Start light and build to a peak single for the day)
Or…
Shoulder Press (7×1)
Every 2:00 Minutes For 12 Minutes (7 Sets) Complete 1 Strict Press @ 95+% or build up to a heavy single for the day + 5 Strict Pull-ups
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
15m/12w Calorie Row
15 KB/DB Snatch (53/35 or 45/25)
12 Burpees
Buy-Out
Shoulder/Back Accessory:
3×20 – DB Front Raise/Lateral Raise/Band Face Pull
Oly Accessory:
4×3 – Clean Pull @ 100%/1 Push Press + 2 Jerks
Additional Conditioning Work
5 Rounds:
1 Minute Max Burpees
1 Minute Rest