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 (9×1)
Every 90 Seconds For 12 Minutes (9 Sets) Complete 1 Snatch (Start at 75-80% and build by feel to a heavy single for the day)
Or…
Seated Shoulder Press (5×8)
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 8 Seated Press @ 60-65% + 5 Strict Pull-ups
Metcon (Time)
400m Run
21 Push Press (95/65)
9 Toes to Bar
400m Run
15 Push Press
15 Toes to Bar
400m Run
9 Push Press
21 Toes to Bar
RX+ Push Press (115/75)
Buy-Out
Shoulder/Back Accessory:
3×15 – DB Front Raise/Lateral Raise/Band Face Pull
Oly Accessory:
4×3 – Snatch Pulls @ 110%/Snatch Balances (3 Second Hold in Receiving Position)
Additional Conditioning Work
Max effort 800m Run