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)
2 Snatch Pulls + 1 Snatch (9×1)
Every :90 Seconds For 12 Minutes (9 Sets) Complete 2 Snatch Pulls + 1 Snatch (Start light and build up to a heavy single for the day)
*2 snatch pulls, followed by full snatch RESETTING EACH TIME. This is all about position work, setting up well and finishing your pull. All three reps should look identical in set-up, bar speed on first pull and finish
CrossFit Games Open 15.4 (AMRAP – Reps)
8-Minute ARMAP of:
3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
*If no HSPU, complete ring dips 1:1. If no ring dips, push-ups (6 every set)
Buy-Out
Tabata Hollow Rocks