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 Pull + Clean + Jerk (7×1)
Every 2 Minutes For 12 Minutes (7 Sets) Complete 3 Position Clean Pull + Clean + Jerk (3 second pause off floor, above knee, mid thigh and then finish clean pull – start light and build to a heavy single for the day)
Or…
Shoulder Press (5×4)
Every 3 Minutes For 12 Minutes (5 Sets) Complete 4 Strict Press @ 75-80% + 5 Strict Pull-ups
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
10 KB Swings (53/35)
10 Shoulder to OH (115/75)
10 Box Jumps (24/20)
RX+ KB Swings (70/53) and Shoulder to OH (135/95)
Buy-Out
Shoulder/Back Accessory:
3×12 – Glute bridge DB bench press/DB front raises/DB bent over flies
Oly Accessory:
4×3 – Tempo clean grip deadlift @ (3131) at 110%/Jerk drive @ 110%