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 (10×2)
EMOM For 10 Minutes (10 Sets) Complete 2 Snatches @ 70-80% (Pick a weight you feel strong with and can hit two good singles with each minute)
Or…
Shoulder Press (4×10)
Every 3:00 Minutes For 9 Minutes (4 Sets) Complete 10 Strict Press @ 60% + 5 Strict Pull-ups
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
6 Toes to Bar
9 Push-ups
12 Deadlifts (115/75)
RX+ 12 Toes to Bar, 9 HSPU, 12 Deadlifts (155/105)
Buy-Out
Shoulder/Back Accessory:
3×10 – DB Lateral + Front Raise Combo/3×20 Band Face Pull
Oly Accessory:
4×2 – Snatch Pull + Snatch Hi-Pull @ 95%/OHS + 2 Snatch Balance
Additional Conditioning Work
6x200m Run (1 Minute Rest Between Efforts)