CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats
2 Minutes – Calf and Ankle Mobility/Hip Mobility Drills
2 Minutes – Front Rack/OH Mobility and Stability Drills
Warm-up
500 Meter Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Clean and Jerk)
1 Power Clean + Clean + Push Jerk + Split Jerk
Every 2 Minutes for 12 Minutes (6 Sets) Complete 1 Power Clean + Clean + Push Jerk + Split Jerk (Build up to a peak set for the day, note the heaviest set)
Metcon (AMRAP – Reps)
EMOM 10 Minutes:
Minute 1: Max Clean and Jerks (95/65)
Minute 2: Max Burpees
RX+ 115/75
*Score is total reps
Extra Credit
Tabata Plank Hold