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
Warm-up
500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Snatch)
Snatch Pull + 2 Hang Snatches (7×1)
Every 90 Seconds For 9 Minutes (7 Sets) Complete Snatch Pull + 2 Hang Snatches
60×2, 65×2, 70×1, 75×1, 80×1, 85×1, 80×1
Warm-up: 50x2x2
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
100m Run
6 Shoulder to OH (115/75)
9 Toes to Bar
12 Box Jumps (24/20)
RX+ 135/95
Buy-Out
3 Rounds Not For Time:
10 Seated DB Cuban Press
10 Barbell Rows
10 DB Lateral Flies