CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats
3 Minutes – Ankle Mobility/Hip Mobility Drills
2 Minutes – T-spine/Lat and Front Rack Mobility
Warm-up
2-3 Minutes Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Clean)
Clean Pull + Power Clean + Hang Clean (7×1)
Every 90 Seconds For 9 Minutes (7 Sets) Complete 1 Clean Pull + 1 Power Clean + 1 Hang Clean (Build to a peak set for the day, note heaviest set)
Christine (Time)
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
Buy-Out
3×8 Glute Ham Raise (Weight as needed)