CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

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

2 Minutes – Calf and Ankle Mobility/Hip Mobility Drills

2 Minutes – Front Rack/OH Mobility and Stability Drills

Warm-up

500 Meter Row

Coaches Choice Dynamic Warm-up

Skill Work/Activation

Oly Warm-up (Clean and Jerk)

1 Power Clean + Clean + Push Jerk + Split Jerk

Every 2 Minutes for 12 Minutes (6 Sets) Complete 1 Power Clean + Clean + Push Jerk + Split Jerk (Build up to a peak set for the day, note the heaviest set)

Metcon (AMRAP – Reps)

EMOM 10 Minutes:

Minute 1: Max Clean and Jerks (95/65)

Minute 2: Max Burpees

RX+ 115/75

*Score is total reps

Extra Credit

Tabata Plank Hold