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)
3 Position Snatch (Hip/Knee/Floor) (7×1)
Every 2 Minutes For 12 Minutes (7 Sets) Complete 3 Position Snatch (Start at 60-70% of 1RM Snatch and build to a peak set for the day)
Or…
Shoulder Press (9×1)
Every 90 Seconds For 12 Minutes (9 Sets) Complete 1 Strict Press (Build up to a heavy single for the day, with possible 1RM attempts)
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
15m/12w Calorie Row
12 Alternating DB Snatches (45/25)
9 Box Jumps (24/20)
RX+ Power snatches (95/65) and box jumps (30/24)
Buy-Out
Shoulder/Back Accessory:
3×12 – Landmine Press/Single Arm DB or KB Row (6/side)
Oly Accessory:
4×3 – Snatch Pulls @ 110%/5×5 – Sots Press