CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats
3 Minutes – Ankle + Hip Mobility
2 Minutes – Band/DB/PVC Shoulder Warm-up
Warm-up
3 Minutes Jump Rope
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Snatch)
High Hang + Mid Thigh Hang Snatch (4×1)
Every 90 Seconds For 6 Minutes (4 Sets) Complete High Hang Snatch + Mid Thigh Hang Snatch (Build up to a heavy but not maximal set for the day)
Power Snatch (5×3 @ 70-80% of Previous Complex)
EMOM For 4 Minutes (5 Sets) Complete 3 Power Snatches @ 70-80% of previous complex heaviest set (Touch and Go If Possible)
Metcon (Time)
For Time:
200m Run
20 Single Arm DB Snatch (45/25)
10 Push-ups
200m Run
16 Single Arm DB Snatch (45/25)
15 Push-ups
200m Run
12 Single Arm DB Snatch (45/25)
20 Push-ups
200m Run
8 Single Arm DB Snatch (45/25)
25 Push-ups
200m Run
4 Single Arm DB Snatch (45/25)
30 Push-ups
*RX+ Strict HSPU (2/4/6/8/10)
*Comp – Strict HSPU (3/6/9/12/15)
Buy-Out
3×8 Back Extensions (Weight if possible)