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
500m Row or 400m Run
Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Clean and Jerk)
2 Position Clean + Jerk (7×1)
Performance:
Every 2 Minutes For 12 Minutes (7 Sets) Complete 2 Position Clean (Hang/Floor) + Jerk (Start at 60-70% of 1RM Clean and Jerk and build to a peak set for the day or choose a working weight for all 7 sets)
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
200m Run
15 Alternating DB Snatch (45/25)
15m/10w Push-ups
*Level 2 – DB Snatch (35/20), Band Assisted Push-ups
*Level 1 – DB Snatch (25/15), Box/Incline Push-ups
*If you would like to mix more running into today’s workout, complete as a 20 minute AMRAP and complete 400m runs each round.
Buy-Out
Shoulder/Back Accessory:
3×8 Tempo Bent Over Row @ 21X1/10 Bench Press
Oly Accessory:
4×3 Clean Pulls @ 95-100%/50ft OH Walking Lunge
Additional Conditioning Work
500/400/300/200/100 Row (Rest 2:00/1:30/1:00/:30)