CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

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

2 Minutes – External Rotation Work (Barbell Pec Mash or Trap Mash w/barbell) + OH Reach and Reverse Snow Angels

2 Minutes – PVC OH Squat Mobility (Pass Thru’s, OH Squat, Pressing Balances, Sots Press)

Warm-up

500m Row

Coaches Choice Dynamic Warm-up

Skill Work/Activation

Oly Warm-up (Snatch)

Pause Snatch (Above Knee) (9×2)

Every 90 Seconds For 12 Minutes (9 Sets) Complete 2 Snatches with 2 Second Pause Above Knee (Build up to a peak single for the day, note heaviest set)

Metcon (Time)

For Time:

50-40-30-20-10

Double Unders

5-10-15-20-25

KB Swings (53/35)

Comp Track:

Rest 5 Minutes And Repeat In Reverse

25-20-15-10-5

KB Swings (53/35)

10-20-30-40-50

Double Unders

Extra Credit

5×15-20 GHD Sit-ups