CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Hamstrings, Glutes, T-Spine and Lats
2 Minutes – Band Lat/Crossbody/Front Rack Stretches and/or PVC Front Rack Stretch
2 Minutes – Overhead Stability (Single Arm Plate or KB Lunge/Squat, KB Windmill, KB Press)
Warm-up
500m Row or 2 Minutes Jump Rope
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Clean and Jerk)
Hang Clean + 2 Front Squats + Jerk (7×1)
Every 90 Seconds For 9 Minutes (7 Sets) Complete 1 Hang Clean + 2 Front Squats + Jerk (Build to a peak set for the day, Note heaviest set)
Metcon (Time)
For Time:
30 Calorie Row
20 Clean and Jerks @ 40-50% of 1RM C&J
3 Rope Climbs
20 Calorie Row
15 Clean and Jerks
2 Rope Climbs
10 Calorie Row
10 Clean and Jerks
1 Rope Climb
*Sub 2:1 Rope Pulls or 15/10/5 Ring Rows
Comp Track:
135/95# Clean and Jerks/Double the reps of rope climb (6/4/2)
Extra Credit
3 Rounds Not For Time:
1 Minute L-Sit Hold (Accumulate as many seconds as possible)
15 SuperMan’s
15 Hollow Rock