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 (Hip/Knee/Floor/Jerk) (7×1)
Every 2 Minutes For 12 Minutes (7 Sets) Complete 3-Position Clean and Jerk (Build by feel to a peak set for the day)
Or…
Shoulder Press (5×8)
Every 3 Minutes For 12 Minutes (5 Sets) Complete 8 Strict Press @ 65-70% + 5 Strict Tempo Pull-ups @ 31X3
Metcon (Time)
3 Rounds For Time:
400m Run
12 Power Snatch (95/65)
6 Bar Muscle-ups (Sub 6 CTB Pull-ups + 6 Dips)
*RX+ Power Snatch (115/75)
Buy-Out
Shoulder/Back Accessory:
3×20 – DB Front Raise/Lateral Raise/Band Face Pull
Oly Accessory:
4×3 – Clean Pull @ 110%/Split Press @ 70-80%