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 and Jerk)
Clean and Jerk (9×1)
Every 90 Seconds For 12 Minutes (9 Sets) Complete 1 Clean and Jerk @ percentages listed below:
75%, 80%, 85%, 90%, 95%, 100%, 100+% x 3 attempts as needed
*Prior to E90 Seconds – Warm-up @ 55X2, 65×2, 70×1
Little Nate (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
2 Muscle-ups (Sub Bar Muscle-ups or 2:1 Pull-up/Dip)
4 HSPU (Strict if possible)
8 KB Swings (70/53)
*Competitor Track – Complete as AMRAP 20 Minutes
Buy-Out
Not For Time:
5×15-20 GHD Sit-ups