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/Stability
Warm-up
500m Row 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)
Performance:
Every 2 Minutes For 12 Minutes (7 Sets) Complete 3-Position Snatch (Build by feel to a peak set for the day)
Wall Sit Curl and Press (4×16)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
16 (8 Each Side) Wall Sit Curl and Press
5 Tempo Pull-ups @ 31X1
20 (10 Each Side) Single Arm KB/DB Turkish Sit-ups
Metcon (AMRAP – Reps)
AMRAP 8 Minutes:
3 Power Snatches (75/55)
3 Lateral Burpees
6 Power Snatches
6 Lateral Burpees
9 Power Snatches
9 Lateral Burpees
*Continue to add 3 reps to each movement until time expires…
RX+ Power Snatches (95/65)
*Level 2 – Power Snatches (65/45)
*Level 1 – Power Snatches (55/35)
*Athlete Notes – Goal is to get into the round of 15/18. Power snatches should be light, unbroken early on, breaking into manageable sets in later rounds.
Buy-Out
Shoulder/Back Accessory:
4×6-8 (Each Arm) Single Arm Tempo DB Bench Press @ 21X1
4×5-7 Behind The Neck Tempo Pull-ups @ 11X1
Oly Accessory:
4×2 3 Position Snatch Pull @ 80-90%
Additional Conditioning Work
10 Minute Assault Bike (:30on/:30off)