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 Hi-pull + Snatch (9×1)
Every 90 Seconds For 12 Minutes (9 Sets) Complete Snatch Hi-Pull + Snatch (Start light and build to a peak single for the day)
Or…
Seated Shoulder Press (5×6)
Every 3 Minutes For 12 Minutes (5 Sets) Complete 6 Seated Strict Press @ 70-75% + 5 Strict Pull-ups
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
4 Toes to Bar
8 Push-ups
12 Alternating DB Snatch (45/25)
RX+ 8 Toes to Bar/KB Snatch (53/35)
Buy-Out
Shoulder/Back Accessory:
3×10 – Pendlay Row/Band Face Pull + Rotation/Lateral Raises
Oly Accessory:
4×3 – Snatch Pull @ 100%/4×2 Snatch Balance + OHS