CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, Quads, T-Spine and Lats
2 Minutes – External Rotation Work (Barbell Pec Mash or Trap Mash w/barbell) + OH Reach and Reverse Snow Angels
2 Minutes – PVC OH Squat Mobility (Pass Thru’s, OH Squat, Pressing Balances, Sots Press)
Warm-up
500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Snatch)
Pause Snatch (Above Knee) (9×2)
Every 90 Seconds For 12 Minutes (9 Sets) Complete 2 Snatches with 2 Second Pause Above Knee (Build up to a peak single for the day, note heaviest set)
Metcon (Time)
For Time:
50-40-30-20-10
Double Unders
5-10-15-20-25
KB Swings (53/35)
Comp Track:
Rest 5 Minutes And Repeat In Reverse
25-20-15-10-5
KB Swings (53/35)
10-20-30-40-50
Double Unders
Extra Credit
5×15-20 GHD Sit-ups