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)
Power Snatch + OH Squat + Snatch + Snatch Balance (7×1)
Every 2 Minutes For 12 Minutes (7 Sets) Complete Power Snatch + OH Squat + Snatch + Snatch Balance (Build to a peak single for the day)
Or
Shoulder Press (7×3)
Every 2 Minutes For 12 Minutes (7 Sets) Complete 3 Strict Press @ 75-80% and 5 Strict Pull-ups
*Strict press/row work is a separate strength option for those that would prefer that over Olympic lifting work…follow same time format, etc.
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
7 Push Jerks (115/75)
14 KB Swings (53/35)
21 Double Unders (2:1 Singles)
RX+ Push Jerk (135/95), KB Swings (70/53) and 42 Double Unders
Buy-Out
Shoulder/Back Accessory:
3×10 – DB Cuban Press/Bent Over Flies/Single Arm DB Row
Oly Accessory:
5×3 Snatch Hi-Pulls @ 100%/5×3 BTN Push Press