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 2 Minutes For 12 Minutes (7 Sets) Complete Clean + Front Squat + Jerk (Build to a peak set for the day)
Or…
Shoulder Press (7×2)
Every 2 Minutes For 12 Minutes (7 Sets) Complete 2 Strict Press @ 80-90% and 5 Strict Pull-ups
Metcon (Time)
3 Rounds For Time:
400m Run
15 Hang Power Snatches (75/55)
15 Burpees
RX+ 95/65
Buy-Out
Shoulder/Back Accessory:
3×10 – DB Cuban Press/Bent Over Flies/Single Arm DB Row
Oly Accessory:
5×3 Clean Hi-Pulls @ 100%/5×3 BTN Split Jerk