CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

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

2 Minutes – T-Spine Rolling with OH Extension (with KB)

2 Minutes – OH Stability Drills (Single arm kb lunge, windmills, Single arm kb press)

Warm-up

Coaches Choice Dynamic Warm-up

Skill Work/Activation

Oly Warm-up (Clean and Jerk)

Clean and Jerk (1RM)

20 Minutes to Establish 1RM Clean and Jerk – Every 2 Minutes Using The Following Percentages: (Warm up to 65%)

65% x 2, 75% x 1, 80% x 1, 85% x 1, 90% x 1, 95% x 1, 95+% x 1, 100% x 1, 100+% x 1, 100+% x 1, 100+% x 1

Metcon (Time)

3 Rounds For Time:

21 Toes to Bar

15 KB Swings (70/53)

9 Strict Pull-ups

Extra Credit

3 Rounds Not For Time:

1 Minute Chinese Plank Hold (Face Down)

1 Minute Ring Support

1 Minute Handstand Hold or Walk