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)
3 Position Snatch (Hip/Knee/Floor) (7×1)
Every 2 Minutes For 12 Minutes (7 Sets) Complete 3-Position Snatch (Build to a peak set of the complex for the day)
Or…
Seated Shoulder Press (7×5)
Every 2 Minutes For 12 Minutes (7 Sets) Complete 5 Seated Strict Press @ 65-70% and 5 Strict Pull-ups
Row Clean S2O (Time)
For Time:
750m Row
30 Power Cleans
20 Shoulder to Overhead
*Barbell weight at approximately 50% of 1RM Clean and Jerk
Comp Track: 135/95
Buy-Out
Shoulder/Back Accessory:
3×15 – DB Front Raise/DB Lateral Raise/Band Face Pull + Rotation
Oly Accessory:
5×3 Snatch Hi-Pulls @ 110%/5×1 OH Squat + Snatch Balance