CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats
3 Minutes – Barbell Trap Mash with Overhead Reach and Barbell Pec Mash with Int/Ext Rotation
2 Minutes – Hip Mobility (Wall Squat or Band Squat/Hip Stretches)
Warm-up
500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Snatch)
Snatch Grip Deadlift + Snatch Pull + Snatch (7×1)
Every 90 Seconds For 9 Minutes Complete 1 Snatch Grip Deadlift + Snatch Pull + Snatch (Build to a heavy single for the day, note heaviest set)
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
*Sub Seated Strict DB Press For HSPU
Buy-Out
6x200m Run (Rest 1:1)