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 and Jerk)
3 Position Clean + Jerk (Hip/Knee/Floor/Jerk) (7×1)
Every 2 Minutes For 12 Minutes (7 Sets) Complete 3 Position Clean + Jerk (Hip, Knee, Floor) @ approximate percentages:
60×2, 65×2, 70×2, 75×1, 80×1, 85×1, 80×1
Christine (Time)
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
Buy-Out
Shoulder/Back Accessory:
3×10 – Bottoms Up KB Press (Seated)/DB Front Raises/DB Single Arm Row
Oly Accessory:
5×3 Clean Pulls @ 110%/5×2 Jerk Drive @ 100%