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)
2 Power Snatch + Snatch (10×1)
EMOM For 10 Minutes (10 Sets) Complete 2 Power Snatches + 1 Squat Snatch @ 60-70% of 1RM Snatch
Or…
Seated Shoulder Press (6×4)
Every 2:00 Minutes For 10 Minutes (6 Sets) Complete 4 Seated Press @ 80-85% + 5 Strict Pull-ups
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
15m/12w Calorie Row
15 DB Push Press (45/25)
9 Box Jump Overs (30/24)
Buy-Out
Shoulder/Back Accessory:
3×10 – DB Front Raise/Lateral Raise/Band Face Pull
Oly Accessory:
4×2 – Snatch Pull + Snatch Hi-Pulls @ 90%/Snatch Balance
Additional Conditioning Work
3×1 Minute Max Burpees (2 Minutes Rest Between Efforts)