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 – Lat, T-Spine/Front Rack Mobility
Warm-up
2-3 Minutes Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Snatch)
Snatch (10×1)
Every 90 Seconds For 14 Minutes (10 Sets) Complete Snatches @ approximate percentages based off feel:
65×2, 70×2, 75×2, 80×1, 85×1, 90×1, 95×1, 100×1, 100+x1, 100+x1
*Complete Warm-up Sets of: 55×2 and 60×2
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
10 Push Press (115/75)
10 KB Swings (53/35)
10 Box Jumps (24/20)
Buy-Out
Shoulder/Back Accessory:
3×10 – DB Front Raises/DB Lateral Raises/Band Face Pull + Rotations
Oly Accessory:
5×3 Snatch Pulls @ 110%/5×3 OH Squat (Build if possible to a peak set)