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)
2 Power Cleans + 1 Jerk (7×1)
Every 90 Seconds For 9 Minutes (7 Sets) Complete 2 Power Cleans + 1 Jerk @ 80%
Or…
Shoulder Press (6×4)
Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 4 Strict Press @ 80-85% + 5 Strict Tempo Pull-ups @ 31X3
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
30 Double Unders (2:1 Singles)
20 KB Swings (53/35)
10 Push-ups (Scale up to Ring Push-ups)
RX+ 50 Double Unders/HSPU
Buy-Out
Shoulder/Back Accessory:
3×12 – DB Front Raise/Lateral Raise/Band Face Pull
Oly Accessory:
4×3 – Clean Pull + Clean Hi-Pull @ 100%/Jerk Drive + Jerk