CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats
3 Minutes – Calf and Ankle Mobility/Hip Mobility Drills
2 Minutes – OH Mobility/Stability
Warm-up
2-3 Minutes Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Clean)
3 Position Clean (Hip/Knee/Floor) (7×1)
Every 90 Seconds For 9 Minutes (7 Sets) Complete 3 Position Clean (Hip/Knee/Floor) Start light and build to peak single for the day
*Option to add jerk to complete complex , add performance as 3 position clean and jerk
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
10 Deadlifts (115/75)
10 Push-ups
10 Box Jumps (24/20)
Buy-Out
Not For Time:
5×15-20 GHD Sit-ups