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)
Power Snatch (9×2)
Every 90 Seconds For 12 Minutes (9 Sets) Complete 2 Power Snatches (Start light and build up to a peak double for the day, no touch and go)
Or…
Shoulder Press (9×1)
Every 90 Seconds For 12 Minutes (9 Sets) Complete 1 Strict Press (Build up to a peak single for the day, with 1RM attempts if possible)
Metcon (Time)
21-15-9
Push Press (95/65)
Push-ups
Toes to Bar
*42 Double Unders Before Each Round
*RX+ 84 Double Unders
Buy-Out
Shoulder/Back Accessory:
3×20 – Band Face Pulls/3×10 DB Lateral Raise + Front Raise/3×10 Bent Over Flies
Oly Accessory:
4×2 – Snatch Pulls @ 110%/4×2 OH Squats (Work to a peak double)
Additional Conditioning Work
1000m Row For Time: