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)
Snatch (9×1)
Every 90 Seconds For 12 Minutes (9 Sets) Complete 1 Snatch (Start @ 75% and build to a peak single for the day)
Or…
Shoulder Press (6×2)
Every 2 Minutes For 10 Minutes (6 Sets) Complete 2 Strict Press @ 80-90% + 5 Strict Pull-ups
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
30 Double Unders (2:1 Singles)
20 KB Swings (53/35)
10 Push-ups
RX+ 60 Double Unders/15 Hang Power Snatch (75/55)/10 Ring Dips
Buy-Out
Shoulder/Back Accessory:
3×10 (Each Side) – Landmine Press/KB Armbar/Half Kneeling Bottoms Up KB Press
Oly Accessory:
4×2 – Snatch Pull + Snatch Hi-Pull @ 105%/1 OHS + 1 Snatch Balance
Additional Conditioning Work
2 x 3 Minutes – Row for distance (3 Minute Rest Between Efforts)