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/Stability
Warm-up
2-3 Minutes Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Snatch)
Hang Snatch + OH Squat + Snatch (7×1)
Every 2 Minutes For 12 Minutes (7 Sets) Complete Hang Snatch + OH Squat + Snatch (Start light and build to a heavy single for the day)
Or…
Shoulder Press (5×6)
Every 3 Minutes For 12 Minutes (5 Sets) Complete 6 Strict Press @ 70-75% + 5 Strict Pull-ups
Metcon (Time)
750m Row
30 Hang Power Cleans (95/65)
30 Push-ups or Ring Push-ups
RX+ Hang Power Cleans (115/75) + HSPU
Buy-Out
Shoulder/Back Accessory:
3×15 – Glute bridge DB bench press/DB front raises/DB bent over flies
Oly Accessory:
4×3 – Snatch Pulls @ 110%/5×2 Snatch Balance