CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats

3 Minutes – Ankle Mobility + Squat/Hip Mobility

2 Minutes – Shoulder/T-Spine Mobility Drills

Warm-up

2-3 Minutes Jump Rope/Double Under Practice

Coaches Choice Dynamic Warm-up

Skill Work/Activation

Oly Warm-up (Snatch)

Paused Snatch (at knee) + Paused Hang Snatch + Paused High Hang Snatch (5×1)

Every 2 Minutes For 8 Minutes (5 Sets) Complete Paused Snatch (at knee) + Paused Hang Snatch + Paused High Hang Snatch (3 Second Pause @ each position, build to a peak set for the complex)

Metcon (AMRAP – Reps)

AMRAP 10 Minutes:

25 Double Unders

2 Deadlifts

5 Push-ups

25 Double Unders

4 Deadlifts

5 Push-ups

25 Double Unders

6 Deadlifts

5 Push-ups

RX+ 10 Push-ups per round

*Use 50-60% of 1RM Deadlift up to 275/185

*Continue up the ladder, adding two reps until time expires

Buy-Out

3×8 Back Extensions (Weight If Possible)