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/Double Under Practice
Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Clean and Jerk)
Hang Clean + Front Squat + Clean + Jerk (7×1)
Performance:
Every 2 Minutes For 12 Minutes (7 Sets) Complete Hang Clean + Front Squat + Clean + Jerk (Start light and build to a peak single for the day or complete all 7 sets at a working weight)
Metcon (Time)
21-15-9
Power Snatch (75/55)
Box Jump (24/20)
*400m/200m/100m Run to Start Each Round
*RX+ Power Snatch (95/65)
*Level 2 – Power Snatch (65/45)
*Level 1 – Power Snatch (55/35) or DB Snatch
Buy-Out
Shoulder/Back Accessory:
3×15 Bent Over Flies/10 Tempo Bench Press @ 31X1
Oly Accessory:
4×3 Clean Pulls @ 100%/Jerk Dips @ 105-110%
Additional Conditioning Work
10 Minute Row or Run – :30 Hard/:30 Easy