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 – Lat, T-Spine/Front Rack Mobility
Warm-up
400m Run
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Clean)
Clean (10×1)
Every 90 Seconds For 14 Minutes (10 Sets) Complete Cleans @ approximate percentages based off feel:
65×2, 70×2, 75×2, 80×1, 85×1, 90×1, 95×1, 100×1, 100+x1, 100+x1
*Complete Warm-up Sets of: 55×2 and 60×2
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
6 Toes to Bar
9 Push-ups
12 Deadlifts (135/95)
RX+ Deadlifts (185/125)
Comp Track:
3 Bar Muscle-ups
6 HSPU
9 Power Cleans (135/95)
Buy-Out
3 Rounds Not For Time:
10 Seated DB Cuban Press
10 Barbell Rows
10 DB Lateral Flies