CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats
3 Minutes – Ankle Mobility + Squat/Hip Mobility
2 Minutes – Shoulder/T-Spine Mobility Drills
Warm-up
2-3 Minutes Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Snatch)
Paused Snatch (at knee) + Paused Hang Snatch + Paused High Hang Snatch (5×1)
Every 2 Minutes For 8 Minutes (5 Sets) Complete Paused Snatch (at knee) + Paused Hang Snatch + Paused High Hang Snatch (3 Second Pause @ each position, build to a peak set for the complex)
Metcon (AMRAP – Reps)
AMRAP 10 Minutes:
25 Double Unders
2 Deadlifts
5 Push-ups
25 Double Unders
4 Deadlifts
5 Push-ups
25 Double Unders
6 Deadlifts
5 Push-ups
RX+ 10 Push-ups per round
*Use 50-60% of 1RM Deadlift up to 275/185
*Continue up the ladder, adding two reps until time expires
Buy-Out
3×8 Back Extensions (Weight If Possible)