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 2-3 Minutes Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Snatch)
Snatch (8×2/1)
Performance:
Every 2 Minutes For 14 Minutes (8 Sets) Complete Snatches @ approximate percentages:
60×2, 65×2, 70×2, 75×2, 80×1, 85×1, 90×1, 95×1
Half Kneeling DB Press (4×16)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
16 Half Kneeling DB or KB Press (8 each side)
10 Alternating Single Arm Tempo Ring Row @ 31X3
10 Hanging Knee Raises
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
200m Run
18 Russian KB Swings (70/53)
9m/6w Ring Dips
*RX+ Strict Ring Dips
*Level 2 – KB Swings (53/40), Band Assisted Ring Dips
*Level 1 – DB Snatches (45/35), 15m/10w Push-ups
*Athlete Notes – Goal is 4-6 rounds. KB swings should be heavy but unbroken/2 sets in later rounds, go a little heavier than usual with Russian swings.
Buy-Out
Shoulder/Back Accessory:
4×8 –Tempo Bench Press @ 31X1/4×12 BB Row
Oly Accessory:
4×2 Snatch Pulls @ 110%/4×3 OH Squat
Additional Conditioning Work
4x500m Row (2 minutes rest between efforts)