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)

3 Position Snatch (Hip/Knee/Floor) (5×1)

Every 2 Minutes For 8 Minutes (5 Sets) Complete 3 Position Snatch (High Hang/Hang @ Knee/Floor) Begin at 50-60% and build by feel, increasing only if completing quality reps at each position

Metcon (Time)

For Time:

25-20-15-10-5

KB Swings (53/35)

3-6-9-12-15

Ring Dips

*25 Double Unders after each completed set of both movements 25/3, 20/6, etc.

RX+ KB Swings (70/53) and 50 Double Unders

Buy-Out

Tabata L-Sit Holds