CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
5 Minutes – Foam Roll Calves, Ankles, Hamstrings, Glutes, T-Spine and Lats
2 Minutes – Band Distracted Ankle Stretches
2 Minutes – Band Distracted Pigeon Pose/Hip Stretch
Warm-up
400m Run or 2 Minutes Jump Rope
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Snatch)
Snatch Grip Deadlift + Snatch Pull + Snatch (7×1)
Every 90 Seconds For 9 minutes (7 Sets) Complete 1 Snatch Grip Deadlift + Snatch Pull + Snatch (Build to a peak single for the day – Note heaviest set)
Metcon (AMRAP – Rounds and Reps)
Every 90 Seconds For 12 Minutes (8 Rounds):
10 Single Arm Russian KB Swings (5 Each Side)
10 Goblet Squats
10 SDHP
*53/35 KB on all movements but select a weight that allows you to move fluidly through all 30 reps with no rest other than movement transition. Attempt to complete each round in under 60 seconds and rest 30 seconds. If unable to complete in under 90 seconds, perform as a 12 minute AMRAP.
*Competition Track – 12 Reps of each and Single Arm KB Snatches (6 each side)
If completed – Note 8 Rounds as score
Extra Credit
3×1 Minute Chinese Plank (Face Down)
*Hands on box if needed for extra support, if not necessary, hands by sides