CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats

3 Minutes – Ankle Mobility/Hip Mobility Drills

2 Minutes – OH Mobility and Stability Work (Single Arm Press, OH Carry, Windmill)

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 (9×1)

Every 90 Seconds For 12 Minutes (9 Sets) Complete 1 Clean and Jerk (Begin around 70% and build up to a heavy single for the day)

*If not building up to a heavy single, complete 2-3 reps every 90 seconds

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

40 Double Unders (2:1 Singles)

20 KB Swings (53/35)

10 Ring Dips (Sub Bar Dips or Push-ups)

Buy-Out

3×10 Back Extensions (Weight if possible)