CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

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

3 Minutes – Hip Mobility Drills Choose 2-3 (Wall Squat Stretches, Pigeon Pose or 90/90 Stretch, Frog Pose, Squat to Stands, Lunge Complex, Lateral Squats, PVC Sots Press)

3 Minutes – Overhead Mobility Choose 1-2 (PVC Ext. Rotation, Band Ext. Rotation, Box/PVC Drills, Barbell Drills)

Warm-up

2-3 Minutes Jump Rope/Double Under Practice

Coaches Choice Dynamic Warm-up

Skill Work/Activation

Oly Warm-up (Snatch)

Snatch Pull + Hang Snatch + Snatch (7×1)

Every 90 Seconds For 9 Minutes (7 Sets) Complete 1 Snatch Pull + Hang Snatch + Snatch (Build to a peak set for the day, note heaviest set)

Metcon (Time)

3 Rounds For Time:

50 Double Unders (3:1 Singles)

20 Toes to Bar

10 Hang Power Snatch @ 60-70% of todays complex

Comp Track:

*115/75 Power Snatch

Extra Credit

3×10 Back Extensions (Weight If Possible)