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)
Clean + Thruster (7×1)
Every 90 Seconds For 9 Minutes (7 Sets) Complete Clean + Thruster (Start @ 50-60% of 1RM Clean and Jerk and build to a peak set for the day)
*Clean can be power clean or squat
Metcon (Time)
For Time:
1000m Row
50 Hang Power Cleans (75/55)
30 Push-ups or Ring Push-ups
RX+ Hang Power Cleans (95/65) + HSPU
Buy-Out
3 x Max Effort L-Sit Hold (Rest as needed)