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)
Clean Grip Deadlift + Clean Pull + Hang Clean + Jerk (6×1)
Every 2 Minutes For 10 Minutes (6 Sets) Complete Clean Grip Deadlift + Clean Pull + Hang Clean + Jerk (Start at 60-70% of 1RM C&J, building to a heavy single for the day)
Metcon (Time)
For Time:
750m Row
30 Power Cleans
20 Shoulder to Overhead
*Barbell weight at approximately 50% of 1RM Clean and Jerk
Comp Track: 135/95
Buy-Out
5×3 Strict Press @ 80-85%
3 Rounds Not For Time:
10 DB Front Raises
10 Lying Tricep Extensions