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 and Stability Drills
Warm-up
500m Row or 400m Run
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Clean and Jerk)
Power Clean + Squat Clean + Jerk (10×1)
Performance:
EMOM For 10 Minutes Complete Power Clean + Squat Clean + Jerk @ 60-70%
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
10 Air Squats
9 DB Snatches (Right Arm – 50#)
10 Push-ups
9 DB Snatches (Left Arm – 50#)
Buy-Out
Shoulder/Back Accessory:
3×8 – Bent Over Row/Bench or DB Bench Press
Oly Accessory:
4×2 Clean Pulls with Pause in Finish @ 90%/Jerk Dip @ 105-110%
Additional Conditioning Work
2 x 5:00 Run (3 minutes rest between efforts)