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)
Snatch Grip Deadlift + Hang Snatch Hi-Pull + Snatch (7×1)
Every 2 Minutes For 12 Minutes (7 Sets) Complete Snatch Grip Deadlift + Hang Snatch Hi-Pull + Snatch (Start light and build to a peak single for the day)
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
9 Unbroken Deadlifts (155/105)
12 Push-ups
15 Box Jumps (24/20)
*If you drop the bar on the deadlifts, 10 burpee penalty…don’t drop that shit
Buy-Out
3 Rounds Not For Time:
10 DB Cuban Press
10 Single Arm DB Row
Max Handstand Hold