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 – Front Rack Mobility
Warm-up
10 Med Ball Cleans
200m Run
10 Med Ball OH Throw
200m Run
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Clean)
3 Stop Clean Pull + High Hang Clean (9×1)
Every 90 Seconds For 12 Minutes (9 Sets) Complete 3 Stop Clean Pull + High Hang Clean (2” off floor, knee, mid thigh) @ approximate percentages, building based off feel:
55×2, 60×2, 65×2, 70×1, 75×1, 80×1, 85×1, 90×1, 85×1
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
7 Deadlifts
14 Push-ups
200m Run
*Deadlifts @ todays heaviest clean weight up to 225/155
Buy-Out
3 Rounds Not For Time:
10 Seated DB Cuban Press
10 Barbell Rows
10 DB Lateral Flies