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 and Stability Drills
Warm-up
2-3 Minute Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Clean and Jerk)
Clean Grip Deadlift + Hang Clean + Jerk
Every 90 Seconds For 12 Minutes (9 Sets) Complete Clean Grip Deadlift + Hang Clean and Jerk @ approximate percentages:
55×2, 60×2, 65×2, 70×2, 75×2, 80×1, 80×1, 85×1, 80×1
Metcon (Time)
400m Run
15 Clean and Jerks @ 50% of 1RM
200m Run
12 Clean and Jerks
100m Run
9 Clean and Jerks
RX+ 135/95
*Stick to percentage unless 135/95 is close. Go fast not heavy
Buy-Out
Shoulder/Back Accessory:
3×15 – DB Cuban Press (Seated)/DB Front Raises/DB Bent Over Flies
Oly Accessory:
5×3 Clean Pulls @ 90%/3×10 Tempo Back Extensions @21X3