CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats
2 Minutes – Wall Squat/Hip Mobility + 10 Wall Squats
2 Minutes – Band/DB Shoulder Warm-up/Activation
Warm-up
500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Clean and Jerk)
Hang Clean + Clean + Jerk (4×1)
Every 90 Seconds For 6 Minutes (4 Sets) Complete Hang Clean + Clean + Jerk (Build up to a heavy but not maximal set for the day)
Power Clean + Push Jerk (5×3)
EMOM For 4 Minutes (5 Sets) Complete 3 Power Clean + Push Jerks @ 60-70% of Clean and Jerk 1RM (Touch and Go If Possible)
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
10 Push Press (95/65)
10 Toes to Bar
10 Box Jumps (24/20)
RX+ 115/75
Buy-Out
3×10 Back Extensions (Weight if Possible)