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
2-3 Minutes Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Clean and Jerk)
Clean and Jerk (8×1)
Every 2 Minutes For 14 Minutes (8 Sets) Complete Clean and Jerks @ approximate percentages:
60×2, 65×2, 70×2, 75×2, 80×1, 85×1, 90×1, 95×1
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
15m/12w Calorie Row
12 Push Press (95/65)
9 Pull-ups
RX+ Push Press (115/75)/CTB Pull-ups
Buy-Out
Shoulder/Back Accessory:
3×15 – DB Front Raises/DB Lateral Raises/Band Face Pull + Rotations
Oly Accessory:
5×3 Clean Pulls @ 110%/5×3 Jerk Balance @ 50-60% of 1RM Jerk