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 + Front Squat + Clean + Jerk (7×1)
Every 2 Minutes For 12 Minutes (7 Sets) Complete Hang Clean + Front Squat + Clean + Jerk (Start light and build to a heavy single for the day)
Or…
Shoulder Press (5×8)
Every 3 Minutes For 12 Minutes (5 Sets) Complete 8 Strict Press @ 65-70% + 5 Strict Pull-ups
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
200m Run
15 KB Sumo Deadlift High-Pull (53/35)
15 Push Press (75/55)
RX+ KB SDHP (70/53) and Push Press (95/65)
Buy-Out
Shoulder/Back Accessory:
3×20 – Glute bridge bench press/DB front raises/DB bent over flies
Oly Accessory:
4×3 – Clean Pulls @ 110%/4×2 Jerk Dip @ 110%