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)
3-Stop Clean Pull + Clean + Jerk (7×1)
Every 2 Minutes For 12 Minutes (7 Sets) Complete 3-Stop Clean Pull (3 second pause @ 2” off floor, below knee, mid thigh) + Clean + Jerk
*work on position and build by feel
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
5 Clean and Jerks (135/95)
10 Pull-ups
15 Air Squats
Buy-Out
5 Rounds Not For Time:
15-20 GHD Sit-ups
25ft Handstand Walk or Hold