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
Warm-up
500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Clean and Jerk)
Power Clean + Hang Clean + Jerk (7×1)
Every 90 Seconds For 9 Minutes (7 Sets) Complete Power Clean + Hang Clean + Jerk (Start at 60-70% of 1RM Clean and Jerk, building to a heavy single for the day)
Metcon (Time)
For Time:
400m Run
15 Power Cleans
30 Push-ups
400m Run
12 Power Cleans
24 Push-ups
400m Run
9 Power Cleans
18 Push-ups
*Power Cleans @ 60-65% of 1RM Clean
*15 Minute Cap (Scale push-ups as needed)
Buy-Out
3 Rounds Not For Time:
10 Seated Bottoms Up KB Press
10 DB Front Raises
10 Lying Tricep Extensions