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
500m Row or 400m Run
Coaches Choice Dynamic Warm-up
Power Clean (10×1)
EMOM For 10 Minutes (10 Sets Each) Complete 1 Power Clean with a partner (Start light and build to a peak single for the day)
Armistice (AMRAP – Rounds and Reps)
AMRAP 22 Minutes (Partner WOD):
11 Power Cleans (135/95)
11 Lateral Burpees
19 Toes to Bar
18 Wallballs (20/14)
*Level 2 – Power Cleans (115/75), Knee Raises, Wallballs (14/10)
*Level 1 – Power Cleans (95/65), 30 Sit-ups, Wallballs (10)
*Athlete Notes – Happy Veterans Day. Pick a partner and get after it!
Buy-Out
Shoulder/Back Accessory:
3×10 Barbell Row/5 Bench Press
Oly Accessory:
4×2 Clean Pull + Hi-Pull @ 90%/4×2 Jerk Dip
Additional Conditioning Work
2x800m Run (Rest 1:1)