Monday, September 30th

CrossFit Vae Victis – CrossFit

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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


500m Row or 400m Run

Coaches Choice Dynamic Warm-up

Skill Work/Activation

Oly Warm-up (Snatch)

Power Snatch + OH Squat + Snatch (9×1)


Every :90 For 12 Minutes (9 Sets) Complete Power Snatch + OH Squat + Snatch (Start at 50-60% and build to a peak single for the day)

Barbell Row (4×8)


Every 4 Minutes For 12 Minutes (4 Sets) Complete:

8 Barbell Row

8 (Each Side) Single Arm Tempo DB Press @ 21X1

10 Tempo Strict Toes to Bar or Leg Raises @2121

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

15m/12w Calorie Row

15 Russian KB Swings (53/35)

15m/12w Push-up

*RX+ Russian KB Swings (70/53), 12m/9w Ring Dips

*Level 2 – Russian KB Swings (45/30)

*Level 1 – Russian KB Swings (35/25), Box Push-ups

*Athlete Notes – Goal is 4-7 rounds. Consistent pace on row, rest during transition to KB Swings. KB Swing should be unbroken every round, chip away at push-ups and get back to the rower quickly.


Shoulder/Back Accessory:

3×12 Gorilla Row/8 Tempo Bench Press @ 31X1

Oly Accessory:

4×3 Snatch Pulls @ 95-100%/2 OHS + 1 Snatch Balance

Additional Conditioning Work

4x400m Run (Rest 1:1)