CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Hamstrings, Glutes, T-Spine and Lats
2 Minutes – Band Internal Rotation Stretch at Elbow with Neck/Trap Stretch
2 Minutes – Internal/External Rotation Floor Stretch + Floor Angels
Warm-up
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Clean and Jerk)
Pause Clean + Pause Jerk (7×2)
Every 90 Seconds For 9 Minutes (7 Sets) Complete 2 Pause Clean and Jerks (2 Second Pause Below Knee and 2 Second Pause in Jerk Dip)
Metcon (AMRAP – Reps)
EMOM For 12 Minutes (6 Rounds of Each):
:45/:15 Max Push Press @ 40-50% of Max Push Press
:45/:15 Max DB Burpee Box Step-Overs (35#/20# and 20” Box or less)
Extra Credit
4×15-20 GHD Sit-ups