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)
Power Snatch (15×1)
Every 45 Seconds (15 Sets) Complete 1 Power Snatch @ 75% of 1RM Snatch
Or…
Seated Shoulder Press (9×1)
Every 90 Seconds For 12 Minutes (9 Sets) Complete 1 Seated Strict Press @ 90-90+%
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes
300m Row
20 KB Swings (53/35)
10 Box Jump Overs (24/20)
RX+ KB Swings (70/53) and Box Jump Overs (30/24)
Buy-Out
Shoulder/Back Accessory:
3×20 – Landmine Press/Single Arm DB or KB Row (10/side)
Oly Accessory:
4×3 – Snatch Hi-Pulls @ 110%/5×1 – BTN Push Press + OH Squat + Snatch Balance