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 Drills
Warm-up
2-3 Minutes Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Clean and Jerk)
Power Clean + Push Jerk + Front Squat + Hang Clean + Split Jerk (5×1)
Every 2 Minutes For 8 Minutes (5 Sets) Complete 1 Power Clean + Push Jerk + Front Squat + Hang Clean + Split Jerk (Build to a peak set for the day, note heaviest set)
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
12 Push Jerks (115/75)
9 Box Jumps (30/24)
12 Toes to Bar
RX+ 135/95
Buy-Out
5 Rounds Not For Time:
Max Strict Pull-ups
Max Strict HSPU or Ring Dips