CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, Quads, T-Spine and Lats
2 Minutes – Lax Ball Pecs + Doorway Pec Stretch
2 Minutes – Wall Squat Stretches + Leg Swings/Hip Openers
Warm-up
500m Row or 400m Run
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Snatch)
High Hang Snatch + Hang Snatch + Snatch (7×1)
Every 90 Seconds For 9 Minutes (7 Sets) Complete 1 High Hang Snatch + Hang Snatch + Snatch
Metcon (Time)
3 Rounds For Time:
500m Row
15 Push Press @ 40-50% of 1RM Push Press
Comp Track:
135/95 Push Press and add 3-5 Muscle-ups if possible
Extra Credit
3×6 Back Extensions