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)
3 Position Clean + Jerk (Hip/Knee/Floor/Jerk) (7×1)
Every 2 Minutes For 12 Minutes (7 Sets) Complete 3 Position Clean + Jerk (Start at 60-70% of 1RM Clean and Jerk and build to a peak set for the day)
Or…
Seated Shoulder Press (7×1)
Every 2 Minutes For 12 Minutes (7 Sets) Complete 1 Seated Strict Press @ 95-95+% and 5 Strict Pull-ups
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
200m Run
15 DB Push Press (45/25)
9 Toes to Bar
RX+ 15 Toes to Bar
Buy-Out
Shoulder/Back Accessory:
3×14 – Landmine Press/Single Arm DB or KB Row (12/side)
Oly Accessory:
4×3 – Clean Hi-Pulls @ 110%/5×1 – BTN Split Jerk