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 Drills
Warm-up
2-3 Minute Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Snatch)
3 Position Snatch (Hip/Knee/Floor) (7×1)
Every 90 Seconds For 9 Minutes (7 Sets) Complete 3 Position Snatch (Hip/Knee/Floor – Build to a peak set for the day)
Metcon (Time)
For Time:
500m Row
30-20-10
KB Swings (53/35)
Push-ups
500m Row
RX+ HSPU (15-10-5 deficit if possible)
Buy-Out
3×10 Back Extensions (Weight if possible)