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 and Stability
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 Snatch Pull + Hang Snatch + Snatch (Build to a peak single for the day)
Shoulder Press (7×5)
Every 90 Seconds For 9 Minutes (7 Sets) Complete 5 Strict Press @ 65-70% and 5 Ring Rows
*Strict press/row work is a separate strength option for those that would prefer that over Olympic lifting work…follow same time format, etc.
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
Or…
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Buy-Out
Shoulder/Back Accessory:
3×15 – DB Cuban Press/Bent Over Flies/Single Arm DB Row
Oly Accessory:
5×3 Snatch Pulls @ 110%/5×2 Snatch Balance (Build if possible to a peak set)