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 70% and build to a peak single for the day, no more than 3 attempts at 1RM if attempting)
Or…
Shoulder Press (5×1)
Every 3 Minutes For 12 Minutes (5 Sets) Complete 1 Strict Press @ 90-95% + 5 Strict Pull-ups
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
15m/12w Calorie Row
12 KB Snatches (53/35)
9 Ring Dips
RX+ HSPU
Buy-Out
Shoulder/Back Accessory:
3×15 – Pendlay Row/Band Face Pull + Rotation/Lateral Raises
Oly Accessory:
4×3 – Snatch Hi-Pull @ 90%/OH Squat (Building to peak set)