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 Stop Snatch Pull + Snatch (7×1)
Every 2 Minutes For 12 Minutes (7 Sets) Complete 3 Stop Snatch Pull + Snatch (3 second pause off floor, above knee, mid thigh and then finish snatch pull – start light and build to a heavy single for the day)
Or…
Shoulder Press (5×3)
Every 3 Minutes For 12 Minutes (5 Sets) Complete 3 Strict Press @ 80-85% + 5 Strict Pull-ups
Little Nate (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
2 Muscle-ups (Sub Bar Muscle-ups or 2:1 Pull-up/Dip)
4 HSPU (Strict if possible)
8 KB Swings (70/53)
*Competitor Track – Complete as AMRAP 20 Minutes
*Option to continue as AMRAP 20 Minutes and add “Nate” performance
Buy-Out
Shoulder/Back Accessory:
3×10 – Glute bridge DB bench press/DB front raises/DB bent over flies
Oly Accessory:
4×3 – Tempo snatch grip deadlift @ (3131) at 110%/Snatch balance