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/Stability
Warm-up
2-3 Minutes Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Clean and Jerk)
Clean Hi-Pull + Clean and Jerk (9×1)
Every 90 Seconds For 12 Minutes (9 Sets) Complete Clean Hi-Pull + Clean and Jerk (Start light and build to a peak single for the day)
Or…
Seated Shoulder Press (5×4)
Every 3 Minutes For 12 Minutes (5 Sets) Complete 4 Seated Strict Press @ 75-85% + 5 Strict Pull-ups
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
9 Unbroken Deadlifts (155/105)
12 Push-ups
15 Box Jumps (24/20)
*If you drop the bar on the deadlifts, 10 burpee penalty…don’t drop that shit
Buy-Out
Shoulder/Back Accessory:
3×10 – Pendlay Row/Band Face Pull + Rotation/Lateral Raises
Oly Accessory:
4×3 – Clean Pulls @ 110%/Jerk Drive @ 100%