Monday, August 3rd

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/Stability


400m Run or 2-3 Minutes Jump Rope/Double Under Practice

Coaches Choice Dynamic Warm-up

Skill Work/Activation

Oly Warm-up (Snatch)

3 Position Snatch (Hip/Knee/Floor) (7×1)


Every 2 Minutes For 12 Minutes (7 Sets) Complete 3-Position Snatch (Build by feel to a peak set for the day)

Alternating KB/DB Z-Press (4×16)


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

16 Alternating KB/DB Z-Press

12 (6 Each Side) Split Stance DB Row

20 (10 Each Side) Single Arm KB/DB Turkish Sit-ups

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
*Level 2 – KB Swings (45/30) and Band Assisted Pull-ups

*Level 1 – KB Swings (35/25) and Ring Rows

*Athlete Notes – 8-15 minute range. KB swings should be completed unbroken each round. Get pull-ups done any way possible, quick singles if needed and start the next run.


Shoulder/Back Accessory:

4×8-10 (Each Arm) Single Arm Tempo Bench or DB Bench Press @ 21X1

4×5 Behind The Neck Tempo Pull-ups or Elbows Out Ring Rows @ 11X1

Oly Accessory:

4×2 3-Position Clean Pull @ 80-90%

Additional Conditioning Work

30-20-10-20-30 Calorie Row (1:00/:30/:15/:30 Rest Between Efforts)