CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

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

2 Minutes – Band Internal Rotation Stretch at Elbow with Neck/Trap Stretch

2 Minutes – Internal/External Rotation Floor Stretch + Floor Angels

Warm-up

Coaches Choice Dynamic Warm-up

Skill Work/Activation

Oly Warm-up (Clean and Jerk)

Pause Clean + Pause Jerk (7×2)

Every 90 Seconds For 9 Minutes (7 Sets) Complete 2 Pause Clean and Jerks (2 Second Pause Below Knee and 2 Second Pause in Jerk Dip)

Metcon (AMRAP – Reps)

EMOM For 12 Minutes (6 Rounds of Each):

:45/:15 Max Push Press @ 40-50% of Max Push Press

:45/:15 Max DB Burpee Box Step-Overs (35#/20# and 20” Box or less)

Extra Credit

4×15-20 GHD Sit-ups