CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats
3 Minutes – Ankle Mobility/Hip Mobility Drills
2 Minutes – OH Mobility and Stability Work (Single Arm Press, OH Carry, Windmill)
Warm-up
2-3 Minutes Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Clean and Jerk)
Clean and Jerk (9×1)
Every 90 Seconds For 12 Minutes (9 Sets) Complete 1 Clean and Jerk (Begin around 70% and build up to a heavy single for the day)
*If not building up to a heavy single, complete 2-3 reps every 90 seconds
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
40 Double Unders (2:1 Singles)
20 KB Swings (53/35)
10 Ring Dips (Sub Bar Dips or Push-ups)
Buy-Out
3×10 Back Extensions (Weight if possible)