CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats
3 Minutes – Ankle Mobility/Hip Mobility Drills
2 Minutes – OH Mobility and Stability Work (Single Arm Press, OH Carry, Windmill)
Warm-up
2-3 Minutes Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Snatch)
3 Power Snatches + OH Squat (7×1)
Every 2 Minutes For 12 Minutes (7 Sets) Complete 3 Power Snatches + 1 OHS (Touch and go if possible, work up to a peak set for the day)
Grinder (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
40 Double Unders (2:1 Singles)
20 Single Arm DB Snatch (45/25)
10 Burpees
*RX+ Single Arm KB Snatch (53/35)
Buy-Out
3×8 Back Extensions (Weight if possible)