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 Pull + Hang Clean + Clean + Jerk (7×1)
Every 2 Minutes For 12 Minutes (7 Sets) Complete Clean Pull + Hang Clean + Clean + Jerk (Build to a peak set for the day)
Or…
Shoulder Press (7×4)
Every 2 Minutes For 12 Minutes (7 Sets) Complete 4 Strict Press @ 70-75% and 5 Strict Pull-ups
*Strict press/pull-up work is a separate strength option for those that would prefer that over Olympic lifting work…follow same time format, etc.
Metcon (Time)
21m/15w Calorie Row
21 Push Press (95/65)
15 Box Jumps (24/20)
21 Ring Dips
15 Box Jumps (24/20)
21 Push Press (95/65)
21m/15w Calorie Row
RX+ Weighted Ring Dips (45/25)
Buy-Out
Shoulder/Back Accessory:
3×12 – DB Cuban Press/Bent Over Flies/Single Arm DB Row
Oly Accessory:
5×3 Clean Pulls @ 110%/5×3 Jerk Dip @ 110% of Jerk