CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats
2 Minutes – Barbell Trap Mash with Overhead Reach/Rotation
2 Minutes – PVC OH Squat Mobility (Pass-Thru/Ext Rotation/OH Squat)
Warm-up
2-3 Minutes Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Snatch)
Snatch (9×1)
Every 90 Seconds For 12 Minutes (9 Sets) Complete 1 Snatch (Build up to a peak single for the day, note heaviest set)
*Begin at 55-65% and work up to heavy single, possible 1RM attempts based off feel
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
21 Double Unders (2:1 Singles)
15 DB Push Press (45/25)
9 Toes to Bar
RX+ KB Push Press (53/35)
*Cap double unders after 1 minute of attempts each round
Buy-Out
3×8 Back Extensions (Weight if possible)