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
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 (Hip, Knee, Floor) @ approximate percentages:
60×1, 65×1, 70×1, 75×1, 80×1, 85×1, 80×1
Shoulder Press (4×10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10 Strict Press @ 60-65%
8 (Each Side) DB Row
5-10 Ring/Bar Dips (Weight as needed)
Metcon (AMRAP – Rounds and Reps)
AMRAP 13 Minutes:
750m Row (Buy-in)
15m/12w Push-ups
12 Alternating DB Snatch (45/25)
9 V-Ups
*Level 2 – Banded Push-ups, DB Snatch (35/20)
*Level 1 – Box Push-ups, DB Snatch (25/15), Knee-ups
*Athlete Notes – Goal is 4-8 rounds. Break push-ups into small quick sets. DB snatches should be unbroken each round.
Buy-Out
Shoulder/Back Accessory:
4×4 –Tempo Shoulder Press @ 31X1/4×10 Single Arm DB Row
Oly Accessory:
4×3 Snatch Pulls @ 100%/4×3 Snatch Balance
Additional Conditioning Work
Tabata Double Unders