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 – Front Rack/OH Mobility and Stability Drills

Warm-up

500m Row

Coaches Choice Dynamic Warm-up

Skill Work/Activation

Oly Warm-up (Clean & Jerk)

Clean Pull + Hang Clean + Clean + Jerk (6×1)

Every 2 Minutes For 10 Minutes (6 Sets) Complete Clean Pull + Hang Clean + Clean + Jerk (Build to a peak set for the day, note heaviest set)

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

15 Box Jumps (24/20)

12 Push Press (95/65)

9 Toes to Bar

RX+ 115/75

Buy-Out

5×15-20 GHD Sit-ups