CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

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

2 Minutes – Front Rack Mobility

2 Minutes – Band Shoulder Mobility

Warm-up

Coaches Choice Dynamic Warm-up

Skill Work/Activation

Oly Warm-up (Clean and Jerk)

Hang Clean + Clean + Jerk (7×1)

Every 90 Seconds For 9 Minutes (7 Sets) Complete 1 Hang Clean + Clean + Jerk (Build to a heavy single for the day – Note Heaviest Set)

Metcon (Time)

5 Rounds For Time:

10 Strict HSPU

10 Ring Dips

10 Push-ups

200m Run

*15 Minute Cap

Extra Credit

3 Rounds Not For Time:

1 Minute Chinese Plank (Face Down)

1 Minute Palof Hold (:30 Each Side)

1 Minute Accumulate Max Time in L-Sit (Rings or Parallettes)