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
400m Run or 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)
Performance:
Every 2 Minutes For 12 Minutes (7 Sets) Complete 3-Position Snatch (Hip-Knee-Floor. Build to a peak set of the complex for the day)
Metcon (Time)
3 Rounds For Time:
2 Minute Run (1:00 out/1:00 back)
21 Push Press (95/65)
21 Box Jumps (24/20)
*Level 2 – 75/55
*Level 1 – 65/45
Buy-Out
Shoulder/Back Accessory:
3×10 – Bent Over Row/Bench or DB Bench Press
Oly Accessory:
4×2 Snatch Pulls with Pause in Finish @ 90%/1 Snatch Balance + 2 OHS
Additional Conditioning Work
10 Minute Run (:30 Sprint/:30 Easy Jog)