CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Hamstrings, Glutes, T-Spine and Lats
2 Minutes – Barbell Pec Smash with Internal/External Rotation
2 Minutes – Lax Ball Shoulder Blades + 10 Floor or Wall Angels
Warm-up
500m Row or 2 Minutes Jump Rope
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Snatch)
Pause Snatch + Snatch (9×2)
Every 90 Seconds For 12 Minutes (9 Sets) Complete 1 Pause Snatch + Snatch (2 Second Pause Below Knee on 1st Rep)
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Comp Track: Complete an additional two rounds/Note time for 3 rounds.
Extra Credit
3 Rounds Not For Time
1 Minute Chinese Plank (Face Down)
20 Push-ups (Ring Push-ups if possible)