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 – Front Rack Mobility and Stability Work

Warm-up

500m Row

Coaches Choice Dynamic Warm-up

Skill Work/Activation

Oly Warm-up (Clean)

3 Stop Clean Pull + Hang Clean + Clean (7×1)

Every 90 Seconds For 9 Minutes (7 Sets) Complete 3 Stop Clean Pull + Hang Clean + Clean (Build up to a peak set for the day)

*3 Stop Clean Pull is 3” off floor, below knee, above knee with a 3 second pause at each, then finishing the clean pull

The Boss (AMRAP – Reps)

EMOM For 10 Minutes:

3 Power Cleans @ 60-70% of 1RM Clean and Jerk

6 Push-ups

9 Box Jumps (24/20)

RX+ HSPU

*If unable to complete under the minute, continue as a 10 minute AMRAP. Score is total reps…180 if all reps completed.

Buy-Out

3×10 Glute Ham Raise (Weight if possible)