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

Warm-up

500m Row

Coaches Choice Dynamic Warm-up

Skill Work/Activation

Oly Warm-up (Clean and Jerk)

Power Clean + Hang Clean + Jerk (7×1)

Every 90 Seconds For 9 Minutes (7 Sets) Complete Power Clean + Hang Clean + Jerk (Start at 60-70% of 1RM Clean and Jerk, building to a heavy single for the day)

Metcon (Time)

For Time:

400m Run

15 Power Cleans

30 Push-ups

400m Run

12 Power Cleans

24 Push-ups

400m Run

9 Power Cleans

18 Push-ups

*Power Cleans @ 60-65% of 1RM Clean

*15 Minute Cap (Scale push-ups as needed)

Buy-Out

3 Rounds Not For Time:

10 Seated Bottoms Up KB Press

10 DB Front Raises

10 Lying Tricep Extensions