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 and Stability Drills
Warm-up
400m Run
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Clean)
3 Position Clean (Hip/Knee/Floor) (9×1)
Every 90 Seconds For 12 Minutes (9 Sets) Complete 3 Position Clean (Hip, Knee, Floor) @ approximate percentages:
55×2, 60×2, 65×1, 70×1, 75×1, 80×1, 85×1, 80×1, 80×1
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Buy-Out
3 Rounds Not For Time:
10 DB Front Raises
10 Single Arm DB Row
10 DB Lateral Flies
*Tempo – 11X1 (Heavier than last week if possible)