CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

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

2 Minutes – Wall Squat/Hip Mobility + 10 Wall Squats

2 Minutes – Band/DB Shoulder Warm-up/Activation

Warm-up

500m Row

Coaches Choice Dynamic Warm-up

Skill Work/Activation

Oly Warm-up (Clean and Jerk)

Hang Clean + Clean + Jerk (4×1)

Every 90 Seconds For 6 Minutes (4 Sets) Complete Hang Clean + Clean + Jerk (Build up to a heavy but not maximal set for the day)

Power Clean + Push Jerk (5×3)

EMOM For 4 Minutes (5 Sets) Complete 3 Power Clean + Push Jerks @ 60-70% of Clean and Jerk 1RM (Touch and Go If Possible)

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

10 Push Press (95/65)

10 Toes to Bar

10 Box Jumps (24/20)

RX+ 115/75

Buy-Out

3×10 Back Extensions (Weight if Possible)