CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats
2 Minutes – Lax Ball Traps, Shoulder Blades and Lats
2 Minutes – Wall/Doorway Lat and Triceps Stretch (Front Rack/High Elbow)
Warm-up
500m Row or 400m Run
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Clean)
High Hang Clean + Hang Clean + Clean (7×1)
Every 90 Seconds For 9 Minutes (7 Sets) Complete 1 High Hang Clean + Hang Clean + Clean
Metcon (AMRAP – Reps)
“Tabata’s”
Complete 8 Rounds of :20/:10 –
Row (Meters)
Push-ups
Sit-ups
Burpees
*Complete all 8 rounds of one movement before moving on to the next station
Comp Track:
Ring Push-ups and if available GHD Sit-ups (start at different stations)
Extra Credit
3 Rounds Not For Time:
1 Minute – Chinese Plank Hold (Face Up)
1 Minute – Ring Support
1 Minute – Alternating Turkish Get-ups