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)
Snatch Pull + Hang Snatch + Snatch (7×1)
Every 2 Minutes For 12 Minutes (7 Sets) Complete Snatch Pull + Hang Snatch + Snatch (Start at 70% and build to a peak set of the complex for the day)
Metcon (AMRAP – Reps)
AMRAP 6 Minutes:
3 Deadlifts @ 50%
3 Lateral Burpees
6 Deadlifts
6 Lateral Burpees
9 Deadlifts
9 Lateral Burpees
*Continue adding 3 reps each set until time expires
*Comp Track: Deadlifts (225/155)
1 Minute Rest
Metcon (Time)
2 Rounds For Time:
10 Deadlifts
10 Lateral Burpees
Buy-Out
Not For Time:
5×15-20 GHD Sit-ups