CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Hamstrings, Glutes, T-Spine and Lats
2 Minutes – T-Spine Rolling with OH Extension (with KB)
2 Minutes – OH Stability Drills (Single arm kb lunge, windmills, Single arm kb press)
Warm-up
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Clean and Jerk)
Clean and Jerk (1RM)
20 Minutes to Establish 1RM Clean and Jerk – Every 2 Minutes Using The Following Percentages: (Warm up to 65%)
65% x 2, 75% x 1, 80% x 1, 85% x 1, 90% x 1, 95% x 1, 95+% x 1, 100% x 1, 100+% x 1, 100+% x 1, 100+% x 1
Metcon (Time)
3 Rounds For Time:
21 Toes to Bar
15 KB Swings (70/53)
9 Strict Pull-ups
Extra Credit
3 Rounds Not For Time:
1 Minute Chinese Plank Hold (Face Down)
1 Minute Ring Support
1 Minute Handstand Hold or Walk