CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, Quads, T-Spine and Lats
3 Minutes – Hip Mobility Drills Choose 2-3 (Wall Squat Stretches, Pigeon Pose or 90/90 Stretch, Frog Pose, Squat to Stands, Lunge Complex, Lateral Squats, PVC Sots Press)
3 Minutes – Overhead Mobility Choose 1-2 (PVC Ext. Rotation, Band Ext. Rotation, Box/PVC Drills, Barbell Drills)
Warm-up
2-3 Minutes Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Snatch)
Snatch Pull + Hang Snatch + Snatch (7×1)
Every 90 Seconds For 9 Minutes (7 Sets) Complete 1 Snatch Pull + Hang Snatch + Snatch (Build to a peak set for the day, note heaviest set)
Metcon (Time)
3 Rounds For Time:
50 Double Unders (3:1 Singles)
20 Toes to Bar
10 Hang Power Snatch @ 60-70% of todays complex
Comp Track:
*115/75 Power Snatch
Extra Credit
3×10 Back Extensions (Weight If Possible)