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)
Hang Clean + Clean + 2 Jerks (7×1)
Every 2 Minutes For 12 Minutes (7 Sets) Complete Hang Clean + Clean + 2 Jerks (start light and build to a heavy single for the day)
Or…
Shoulder Press (5×2)
Every 3 Minutes For 12 Minutes (5 Sets) Complete 2 Strict Press @ 85-90% + 5 Strict Pull-ups
Metcon (AMRAP – Reps)
AMRAP 6 Minutes:
3 Deadlifts @ 50%
3 Lateral Burpees
6 Deadlifts
6 Lateral Burpees
9 Deadlifts
9 Lateral Burpees
*Continue adding 3 reps each set until time expires
1 Minute Rest, Then…
Metcon (Time)
2 Rounds For Time:
10 Deadlifts
10 Lateral Burpees
Buy-Out
Shoulder/Back Accessory:
3×20 – Pendlay Row/Band Face Pull + Rotation/Lateral Raises
Oly Accessory:
4×3 – Clean Hi-Pull @ 90%/Jerk Drive @ 60-70%