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 and Stability Drills
Warm-up
2-3 Minute Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Snatch)
Snatch Grip Deadlift + Hang Snatch (9×1)
Every 90 Seconds For 12 Minutes (9 Sets) Complete Snatch Grip Deadlift + Hang Snatch (Above Knee) @ approximate percentages:
55×2, 60×2, 65×2, 70×2, 75×2, 80×1, 80×1, 85×1, 80×1
*Reset from floor for both reps on doubles, practice positioning on snatch grip deadlift as if you were going to pull the snatch from the floor
Metcon (Time)
20-16-12-8-4
KB Snatches (53/35)
10-8-6-4-2
Strict Ring Dips (Kip only if needed)
*40 double unders (80 Singles) after each completed round 20/10/40, 16/8/40…
RX+ Sub strict HSPU for ring dips
Buy-Out
Shoulder/Back Accessory:
3×12 – DB Cuban Press (Seated)/DB Front Raises/DB Bent Over Flies (Heavier Than Last Week)
Oly Accessory:
5×3 Snatch Pulls @ 90%/3×5 Snatch Balance or OH Squat based on ability (Start light, build if possible)