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
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 & Jerk (10×2)
EMOM For 10 Minutes (10 Sets) Complete 2 Power Clean + Jerk @ 75% of 1RM Clean and Jerk (Reset as needed for 2nd rep)
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
10 Push Press (95/65)
10 Box Jumps (24/20)
10 Toes to Bar
RX+ 115/75
Buy-Out
3 Rounds (Rest as needed between rounds):
1 Minute – L-Sit Hold (Accumulate as many seconds as possible each minute)