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 Pull + Hang Snatch (7×1)
Every 90 Seconds For 9 Minutes (7 Sets) Complete Snatch Pull + Hang Snatch (Start at 65-70% and build to a peak single for the day)
Or…
Shoulder Press (5×6)
Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 6 Strict Press @ 70% + 5 Strict Pull-ups
Metcon (Time)
21-15-9
Power Cleans (135/95)
HSPU (Sub Ring Dips or 30-20-10 Push-ups)
*Scale HSPU to 15-12-9 based on ability
Buy-Out
Shoulder/Back Accessory:
3×10 (Each Side) – Landmine Press/KB Armbar/Half Kneeling Bottoms Up KB Press
Oly Accessory:
4×2 – Snatch Pull + Snatch Hi-Pull @ 100%/2 OHS + 1 Snatch Balance
Additional Conditioning Work
2x750m Row (3 Minute Rest Between Efforts)