CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, Quads, T-Spine and Lats
2 Minutes – T-Spine Mobility (Foam Roll with overhead reach, Cat and camel, T-Spine Openers (Elbow Reach)
2 Minutes – Band/DB Shoulder and Lat Activation
Warm-up
500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Snatch)
Snatch (5×2 @ 80%)
EMOM For 4 Minutes (5 Sets) Complete 2 Snatches @ 80%
Snatch (AMRAP 2 Minutes)
@ 5 Minute Mark: AMRAP 2 Minutes – Snatches @ 80%
Metcon (Time)
10 Rounds For Time:
100m Run
10 Burpees
RX+ 6” Target Burpees
*15 Minute Cap
Buy-Out
3×10 Glute Ham Raise or Hamstring Curls