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 + Snatch (7×1)
Every 2 Minutes For 12 Minutes (7 Sets) Complete Snatch Pull + Hang Snatch + Snatch (Build to a peak single for the day)
Or…
Seated Shoulder Press (7×2)
Every 2 Minutes For 12 Minutes (7 Sets) Complete 2 Seated Strict Press @ 85-90% + 5 Strict Pull-ups
Metcon (Time)
5 Rounds For Time:
15m/12w Cal Row
12 Lateral Burpees
9 Push Jerks (115/75)
RX+ 135/95
*15 Minute Cap
Buy-Out
Shoulder/Back Accessory:
3×10 – Pendlay Row/Band Face Pull + Rotation/Lateral Raises
Oly Accessory:
4×3 – Snatch Pull @ 110%/4×2 Snatch Balance + OHS