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 Drills

Warm-up

2-3 Minutes Jump Rope/Double Under Practice

Coaches Choice Dynamic Warm-up

Skill Work/Activation

Oly Warm-up (Clean and Jerk)

Power Clean + Push Jerk + Front Squat + Hang Clean + Split Jerk (5×1)

Every 2 Minutes For 8 Minutes (5 Sets) Complete 1 Power Clean + Push Jerk + Front Squat + Hang Clean + Split Jerk (Build to a peak set for the day, note heaviest set)

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

12 Push Jerks (115/75)

9 Box Jumps (30/24)

12 Toes to Bar

RX+ 135/95

Buy-Out

5 Rounds Not For Time:

Max Strict Pull-ups

Max Strict HSPU or Ring Dips