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)
3 Position Snatch (Hip/Knee/Floor) (5×1)
Every 2 Minutes For 8 Minutes (5 Sets) Complete 3 Position Snatch (High Hang/Hang @ Knee/Floor) Begin at 50-60% and build by feel, increasing only if completing quality reps at each position
Metcon (Time)
For Time:
25-20-15-10-5
KB Swings (53/35)
3-6-9-12-15
Ring Dips
*25 Double Unders after each completed set of both movements 25/3, 20/6, etc.
RX+ KB Swings (70/53) and 50 Double Unders
Buy-Out
Tabata L-Sit Holds