CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, Quads, T-Spine and Lats
2 Minutes – Wall Quad Stretch/Squat Stretches + Glute Activations
2 Minutes – Ext. Rotation/Front Rack Mobility
Warm-up
2-3 Minutes Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up
Yo EMOM is So Fat… (AMRAP – Reps)
EMOM For 30 Minutes (10 Rounds):
Minute 1 – 15m/10w Calorie Row
Minute 2 – 10 Box Jump Overs (24/20) or (30/24)
Minute 3 – 5 Power Cleans @ 60-70% of 1RM Power Clean
*All Reps Completed = 300m/250w
**If 10 Box Jump Overs at 24/20 is easy, go up to 30/24
Comp Track:
-Sub 3-5 muscle-ups on minute 1
-Complete (30/24”) Box Jump Overs if possible.
-Aim towards the 70% range for power cleans.