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
100m Run (Easy)
10 Wall Squats
10 Wall Angels
200m Run (Faster)
10 Wall Angels
10 Wall Squats
100m Run (Fastest)
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Snatch)
3 Position Snatch (Hip/Knee/Floor) (9×1)
Every 90 Seconds For 12 Minutes (9 Sets) Complete 3 Position Snatch (Hip, Knee, Floor) @ approximate percentages – adjust by feel:
55×2, 60×1, 65×1, 70×1, 75×1, 80×1, 80+x1, 80×1, 75×1
The Walking Dead (Time)
For Time:
400m Run
21 Deadlifts
21 Box Jumps (24/20)
400m Run
15 Deadlifts
15 Box Jumps (24/20)
400m Run
9 Deadlifts
9 Box Jumps (24/20
*Weight @ 50% of 1RM Deadlift up to 225/155
*Should be light, practice controlled touch and go reps, not dropping the bar.
Buy-Out
3 Rounds Not For Time:
10 DB Front Raises
10 Single Arm DB Row
10 DB Lateral Flies
*Tempo – 11X1 (Heavier than last week if possible)