CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Hamstrings, Glutes, T-Spine and Lats
2 Minutes – T-Spine Rolling with OH Extension (with KB)
2 Minutes – OH Stability Drills (Single arm kb walk/lunge, windmills, OH squat hold/Sots press)
Warm-up
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Snatch)
Snatch (1RM)
20 Minutes to Establish 1RM Snatch – Every 2 Minutes Using The Following Percentages: (Warm up to 65%)
65% x 2, 75% x 1, 80% x 1, 85% x 1, 90% x 1, 95% x 1, 95+% x 1, 100% x 1, 100+% x 1, 100+% x 1, 100+% x 1
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
*(2:1 Singles)
*Anchored Sit-ups
Extra Credit
Alternating 5 Rounds Not For Time:
5×10 Strict Ring Dips
5×10 Strict Pull-ups