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)
Power Clean (9×2)
Every 90 Seconds For 12 Minutes (9 Sets) Complete 2 Power Cleans (Start light and build up to a peak double for the day, no touch and go)
Or…
Shoulder Press (8-6-4-2-6-4-8)
Every 2 Minutes For 12 Minutes (7 Sets) Complete Strict Presses: 8-6-4-2-4-6-8 + 5 Strict Pull-ups
Metcon (AMRAP – Reps)
Partner WOD:
Partner 1: Row 1 Minute Max Calories
Partner 2: Max Clean and Jerks @ 50% of 1RM up to 135/95
*Clock will be set for 1 minute interval with 15 seconds rest to switch positions
*Each Partner will complete 5 rounds of each
Buy-Out
Shoulder/Back Accessory:
3×20 – Band Face Pulls/3×10 DB Lateral Raise + Front Raise/3×10 Bent Over Flies
Oly Accessory:
4×2 – Clean Pulls @ 105%/Jerk Balance @ 50-60%
Additional Conditioning Work
6x250m Row (1 minute rest between efforts)