CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, Quads, T-Spine and Lats
3 Minutes – Hip Mobility Drills Choose 2-3 (Wall Squat Stretches, Pigeon Pose or 90/90 Stretch, Frog Pose, Squat to Stands, Lunge Complex, Lateral Squats)
3 Minutes – Front Rack Mobility Choose 1-2 (PVC Ext. Rotation, Band Ext. Rotation, Box/PVC Drill, Barbell Drill)
Warm-up
500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Clean & Jerk)
Clean Pull + Hang Clean + Clean + Jerk (7×1)
Every 90 Seconds For 9 Minutes (7 Sets) Complete 1 Clean Pull + Hang Clean + Clean + Jerk (Build up to a peak set for the day, note heaviest set)
Metcon (AMRAP – Reps)
Tabata’s
8 Rounds of :20/:10
Push-ups
Deadlifts (185/135)
Sit-ups
Box Jumps (24/20)
20 seconds of work followed by 10 seconds of rest. Complete all 8 rounds of one movement before moving on to the next
Comp Track:
Sub Strict HSPU until failure and then move to kipping as needed, Deadlifts at 225/155 if possible and GHD Sit-ups
Extra Credit
3×6 Back Extensions (Weight If Possible)