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 and Stability Drills
Warm-up
400m Run or 2-3 Minutes Jump Rope/Double Under Practice
Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Snatch)
Power Snatch + Snatch + OH Squat (10×1)
Performance:
Every 90 Seconds (10 Sets) Complete Power Snatch + Snatch + OH Squat @ 60-70%
Support Your Local Box Workout 2 (Time)
For time:
100 double-unders
21 burpees
75 double-unders
15 burpees
50 double-unders
9 burpees
Time cap: 15 minutes
*Optional – Rest 5 minutes and complete death by burpees
Death By Burpees (AMRAP – Rounds and Reps)
With a continuously running clock perform 1 burpee the first minute, 2 burpees the second minute, 3 burpees the third minute, and so on, continuing to add 1 each minute until you cannot complete the required number of reps in the given minute.
Score total rounds and reps in the last round completed.
Buy-Out
Shoulder/Back Accessory:
3×10 – Bent Over Row/Bench or DB Bench Press
Oly Accessory:
4×3 Snatch Pulls @ 90-95%/OHS + 2 Snatch Balance