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 – Front Rack Mobility and Stability Work
Warm-up
500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Clean)
3 Stop Clean Pull + Hang Clean + Clean (7×1)
Every 90 Seconds For 9 Minutes (7 Sets) Complete 3 Stop Clean Pull + Hang Clean + Clean (Build up to a peak set for the day)
*3 Stop Clean Pull is 3” off floor, below knee, above knee with a 3 second pause at each, then finishing the clean pull
The Boss (AMRAP – Reps)
EMOM For 10 Minutes:
3 Power Cleans @ 60-70% of 1RM Clean and Jerk
6 Push-ups
9 Box Jumps (24/20)
RX+ HSPU
*If unable to complete under the minute, continue as a 10 minute AMRAP. Score is total reps…180 if all reps completed.
Buy-Out
3×10 Glute Ham Raise (Weight if possible)