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/Stability
Warm-up
2-3 Minutes Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Clean)
3 Position Clean (Hip/Knee/Floor) (6×1)
Every 2 Minutes For 10 Minutes (6 Sets) Complete 3-Position Clean (Hip, Knee, Floor) @ 75-80% of 1RM Clean
Metcon (Time)
3 Rounds For Time:
5 Muscle-ups
10 Push Jerks (115/75)
20 Box Jumps (24/20)
RX+ 135/95
*Sub jumping muscle-ups/transitions or sub 10 pull-ups/5 dips each round
Buy-Out
Not For Time:
5x 15-20 GHD Sit-ups