CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, Quads, T-Spine and Lats
2 Minutes – Bar Pec/Shoulder Mash + Trap Mash
2 Minutes – Band Plate/Band Shoulder Activation
Warm-up
2-3 Minutes Jump Rope/Double Under Work
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Snatch/Overhead Squat)
Hang Snatch + OH Squat + Snatch (7×1)
Every 90 Seconds For 9 Minutes (7 Sets) Complete Hang Snatch + OH Squat + Snatch (Build up to a peak set for the day, note heaviest set)
Christine (Time)
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
Comp Team:
Deadlifts @ 225/155 and Box Jumps @ 24”/20”
Buy-Out
3-5 Rounds Not For Time:
15-20 GHD Sit-ups
Max Handstand Walk or Handstand Hold