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
2-3 Minute Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Snatch)
Snatch (9×1)
Every 90 Seconds For 12 Minutes (9 Sets) Complete Snatches @ approximate percentages:
55×2, 60×2, 65×2, 70×2, 75×2, 80×1, 85×1, 90×1, 85×1
Metcon (Time)
3 Rounds For Time:
400m Run
21 KB Swings (53/35)
12 Box Jumps (24/20)
RX+ Hang Power Snatch (75/55) and Box Jumps (30/24)
Buy-Out
Shoulder/Back Accessory:
3×10 – DB Cuban Press (Seated)/DB Front Raises/DB Bent Over Flies (Heavier Than Last Week)
Oly Accessory:
5×3 Snatch Pulls @ 100%/5×3 Snatch Balance or OH Squat based on ability (Start light, build if possible)