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
400m Run or 2-3 Minutes Jump Rope/Double Under Practice
Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Clean and Jerk)
Power Clean & Jerk (15×1)
Performance:
Every 45 Seconds (15 Sets) Complete 1 Power Clean & Jerk (2 second hold in jerk before recovery) @ 70-75% of 1RM Clean and Jerk
Support Your Local Box Workout 3 (Time)
For time:
50 dumbbell deadlifts
50 AbMat sit-ups
50 box step-ups
50 single-arm dumbbell thrusters
50-lb/35-lb DBs
24/20-in. box
Time cap: 20 minutes
Buy-Out
Shoulder/Back Accessory:
3×8 Bent Over Row/3 Bench Press or DB Bench Press
Oly Accessory:
4×3 Clean Pulls @ 90-95%/25ft OH Walking Lunge
Additional Conditioning Work
2 Rounds: 4:00/2:00/1:00 Run (Rest 1:1 between efforts)