CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats
3 Minutes – Ankle Mobility/Hip Mobility Drills
2 Minutes – Band Shoulder/Lat Activation
Warm-up
2-3 Minutes Jump Rope
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Snatch)
Power Snatch + Snatch + OH Squat (7×1)
Every 90 Seconds For 9 Minutes (7 Sets) Complete 1 Power Snatch + 1 Snatch + 1 OH Squat (Build up to a peak set for the day, note heaviest set)
Metcon (Time)
4 Rounds For Time:
20 Calorie Row
20 OH Walking Lunges (45/25)
20 Burpees to Plate
*15 Minute Cap
Buy-Out
3×10 Back Extensions (Weight If Possible)