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 + Front Squat + Jerk (7×1)
Every 90 Seconds For 9 Minutes (7 Sets) Complete Clean + Front Squat + Jerk (Start at 60-70% of 1RM Clean and Jerk, building to a heavy single for the day)
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
7 Push Press @ 60% of 1RM Push Press
14 KB Swings (53/35)
21 Double Unders (2:1 Singles)
RX + Push Press (135/95), KB Swings (70/53) and 42 Double Unders
Buy-Out
5×5 Strict Press @ 70-75%
3 Rounds Not For Time:
10 DB Front Raises
10 Lying Tricep Extensions