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)
Clean and Jerk (9×1)
Every 90 Seconds For 12 Minutes (9 Sets) Complete Clean and Jerks @ approximate percentages:
60×2, 65×2, 70×2, 75×2, 80×1, 85×1, 90×1, 95×1, 90×1
Metcon (Time)
For Time:
400m Run
15 Shoulder to Overhead
15 Box Jumps (24/20)
200m Run
12 Shoulder to Overhead
12 Box Jumps (24/20)
100m Run
9 Shoulder to Overhead
9 Box Jumps (24/20)
*STOH at 55-60% of todays heaviest single
RX+ Box Jumps (30/24)
Buy-Out
3 Rounds Not For Time:
10 DB Front Raises
10 Single Arm DB Row
10 DB Lateral Flies
*Tempo – 11X1 (Heavier than last week if possible)