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 + Thruster)
2 Power Cleans + 1 Thruster (7×1)
Every 90 Seconds For 9 Minutes (7 Sets) Complete 2 Power Cleans + 1 Thruster (Start light and build to a peak set for the day)
Power Elizabeth (Time)
21-15-9
Power Cleans (135/95)
Ring Dips
RX+ Power Cleans (155/105)
Buy-Out
5 Rounds Not For Time:
10-15 GHD Sit-ups
:30 Handstand Shoulder Taps