CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

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

3 Minutes – Hip Mobility Drills Choose 2-3 (Wall Squat Stretches, Pigeon Pose or 90/90 Stretch, Frog Pose, Squat to Stands, Lunge Complex, Lateral Squats)

3 Minutes – Front Rack Mobility Choose 1-2 (PVC Ext. Rotation, Band Ext. Rotation, Box/PVC Drill, Barbell Drill)

Warm-up

500m Row

Coaches Choice Dynamic Warm-up

Skill Work/Activation

Oly Warm-up (Clean & Jerk)

Clean Pull + Hang Clean + Clean + Jerk (7×1)

Every 90 Seconds For 9 Minutes (7 Sets) Complete 1 Clean Pull + Hang Clean + Clean + Jerk (Build up to a peak set for the day, note heaviest set)

Metcon (AMRAP – Reps)

Tabata’s

8 Rounds of :20/:10

Push-ups

Deadlifts (185/135)

Sit-ups

Box Jumps (24/20)

20 seconds of work followed by 10 seconds of rest. Complete all 8 rounds of one movement before moving on to the next

Comp Track:

Sub Strict HSPU until failure and then move to kipping as needed, Deadlifts at 225/155 if possible and GHD Sit-ups

Extra Credit

3×6 Back Extensions (Weight If Possible)