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)
3 Position Snatch (Hip/Knee/Floor) (7×1)
Every 2 Minutes For 12 Minutes (7 Sets) Complete 3-Position Snatch (Hip/Knee/Floor) Start light and build up to a peak set for the day)
*Focus on smooth steady pull, sitting back in the heels and sweeping the bar into the hip on pull from knee and floor.
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
10 KB Swings (53/35)
10 Box Jumps (24/20)
10 Pull-ups
RX+ Power Snatch (75/55) and CTB Pull-ups
Buy-Out
3 Rounds Not For Time:
10 DB Front Raises
10 Single Arm DB Row
10 Band Face Pulls