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
400m Run or 500m Row
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Snatch)
High Hang Snatch Pull + High Hang Snatch (7×1)
Performance:
Every 90 Seconds For 9 Minutes (7 Sets) Complete High Hang Snatch Pull + High Hang Snatch (Start light and build to a peak single for the day)
Tempo Seated Shoulder Press (4×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8 Tempo Seated Shoulder Press @ 31X1
10 (Each Side) Cross-Body Shoulder Raise
16 DB Reverse Flies
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
200m Run
15 Hand Release Push-ups
30 Sit-ups
*Level 2 – Banded Push-ups
*Level 1 – Modified Push-up
*Athlete Notes – Goal is 3+ to 5 rounds. Get right into push-ups following the run and break into small sets as needed.
Buy-Out
Shoulder/Back Accessory:
3×10 – Cuban Press/5 Dips or 10 DB Tricep Ext/DB Reverse Flies
Oly Accessory:
4×3 Snatch Pulls with Pause in Finish @ 80%/Snatch Balance
Additional Conditioning Work
8x250m Row (Rest 1:1)