CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, Quads, T-Spine and Lats
2 Minutes – Hamstring Stretches (Band/PVC/Inchworms, etc.)
2 Minutes – Band Plate/Band Shoulder Activation
Warm-up
500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Clean and Jerk)
Bear Complex (7×1)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
*Every 90 Seconds For 9 Minutes (7 Sets) Complete 1 Bear Complex
*Does not have to be push press – shoulder to overhead any way
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
10 DB Snatches (45/25)
10 Burpees
Comp Track:
KB Snatch (53/35) and Burpees to 6” Target
*KB snatch can be completed like swings, KB does not have to touch floor
Buy-Out
3×8 Back Extensions (Weight if possible)