Monday, August 1st

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)

Clean + Front Squat + Jerk (7×1)

Every 90 Seconds For 9 Minutes (7 Sets) Complete Clean + Front Squat + Jerk (Start at 60-70% of 1RM Clean and Jerk, building to a heavy single for the day)

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

7 Push Press @ 60% of 1RM Push Press

14 KB Swings (53/35)

21 Double Unders (2:1 Singles)

RX + Push Press (135/95), KB Swings (70/53) and 42 Double Unders

Buy-Out

5×5 Strict Press @ 70-75%

3 Rounds Not For Time:

10 DB Front Raises

10 Lying Tricep Extensions

Posted in Workout of the Day.