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 @ percentages listed below:
75%, 80%, 85%, 90%, 95%, 100%, 100+% x 3 attempts as needed
Or…
Seated Shoulder Press (7×3)
Every 2 Minutes For 12 Minutes (7 Sets) Complete 3 Seated Strict Press @ 75-80% and 5 Strict Pull-ups
Metcon (Time)
3 Rounds For Time:
250m Row
12 Squat Snatches (65/45)
21 Push-ups
*Power snatch only if unable to squat snatch, otherwise scale weight
Buy-Out
Shoulder/Back Accessory:
3×10 – DB Front Raise/DB Lateral Raise/Band Face Pull + Rotation
Oly Accessory:
4×3 Snatch Pulls @ 120%/5×1 Snatch Balance