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 – OH Mobility and Stability Work (Single Arm Press, OH Carry, Windmill)

Warm-up

2-3 Minutes Jump Rope/Double Under Practice

Coaches Choice Dynamic Warm-up

Skill Work/Activation

Oly Warm-up (Snatch)

3 Power Snatches + OH Squat (7×1)

Every 2 Minutes For 12 Minutes (7 Sets) Complete 3 Power Snatches + 1 OHS (Touch and go if possible, work up to a peak set for the day)

Grinder (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

40 Double Unders (2:1 Singles)

20 Single Arm DB Snatch (45/25)

10 Burpees

*RX+ Single Arm KB Snatch (53/35)

Buy-Out

3×8 Back Extensions (Weight if possible)