CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats
3 Minutes – Ankle Mobility/Hip Mobility Drills
2 Minutes – OH Squat Mobility/Stability Work
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 2 Minutes For 16 Minutes (9 Sets) Complete 1 Snatch (Begin at 70-75% and build up to a heavy single/1RM for the day based off feel)
Metcon (Time)
For Time:
50-40-30-20-10
Double Unders (2:1 Singles)
5-10-15-20-25
KB Swings (53/35)
RX+ Double Unders (100/80/60/40/20), KB Swings (70/53)
Buy-Out
3 Rounds:
1 Minute – Accumulate as much time as possible in an L-Sit (Paralettes)
1 Minute Rest