CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats
3 Minutes – Calf and Ankle Mobility
2 Minutes – OH Mobility/Stability Drills
Warm-up
2-3 Minutes Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up
Skill Work/Activation
50ft Bottoms Up KB Carry (Left)
10 Bottoms Up KB Press
50ft Bottoms Up KB Carry (Right)
10 Bottoms Up Windmills
Shoulder Press (7×2)
Every 90 Seconds For 9 Minutes (7 Sets) Complete 2 Strict Press (Start light and build to a peak set of 2 for the day)
Gold Rush (Time)
7 Rounds For Time:
7 Power Snatches (75/55)
7 Box Jumps (24/20)
RX+ Power Snatches (95/65) and Box Jumps (30/24)
Buy-Out
3 Rounds Not For Time:
10 Kipping Swings (Rings or Bar)
5-10 Strict Pull-ups (Rings or Bar)
5-10 Strict Ring Dips