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)
Snatch (9×1)
Performance:
Every 90 Seconds For 12 Minutes (9 Sets) Complete 1 Snatch (Start at 75-80% and build by feel to a heavy single for the day)
Shoulder Press (4×6)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
6 Strict Press @ 70-80%
12 Bent Over Flies
10 Knee Tuck + V-Up
CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
Buy-Out
Shoulder/Back Accessory:
4×8 KB Bench Press
4×5 Strict Pull-ups/Pull-up + Front Lever (Weight as needed)
Oly Accessory:
4×3 Snatch Pull @ 100%/Snatch Balance at 50-60%
Additional Conditioning Work
10 Rounds – Row :30on/:30off