CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Hamstrings, Glutes, T-Spine and Lats
2 Minutes – Front Rack Mobility
2 Minutes – Band Shoulder Mobility
Warm-up
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Clean and Jerk)
Hang Clean + Clean + Jerk (7×1)
Every 90 Seconds For 9 Minutes (7 Sets) Complete 1 Hang Clean + Clean + Jerk (Build to a heavy single for the day – Note Heaviest Set)
Metcon (Time)
5 Rounds For Time:
10 Strict HSPU
10 Ring Dips
10 Push-ups
200m Run
*15 Minute Cap
Extra Credit
3 Rounds Not For Time:
1 Minute Chinese Plank (Face Down)
1 Minute Palof Hold (:30 Each Side)
1 Minute Accumulate Max Time in L-Sit (Rings or Parallettes)