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/Thruster)
Squat Clean Thruster (10×2)
EMOM For 10 Minutes (10 Sets) Complete 2 Clusters @ 55-60% of 1RM Clean and Jerk
*Cluster can be squat clean thruster or power clean to thruster as needed
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
30 Double Unders (2:1 Singles)
12 Shoulder to Overhead (115/75)
12 CTB Pull-ups
RX+ 50 Double Unders and Shoulder to Overhead (135/95)
Buy-Out
3 Rounds Not For Time:
10 Alternating DB Floor Press (10 Each Side)
10 Single Arm DB Row (10 Each Side)
10 DB Lateral Flies