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 + Jerk)
Clean Pull + Hang Clean + Clean + Jerk (7×1)
Every 2 Minutes For 12 Minutes (7 Sets) Complete Clean Pull + Hang Clean + Clean + Jerk (Start at 70% and build to a peak set of the complex for the day)
Metcon (Time)
3 Rounds For Time:
21m/15w Calorie Row
12 Burpees
21 Box Jumps (24/20)
Buy-Out
3 Rounds Not For Time:
10 Cuban Press
10 DB Front Raises
10 DB Rows