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
Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Snatch)
3 Position Snatch Grip Deadlift + Snatch Pull + Snatch (7×1)
Performance:
Every 2 Minutes For 12 Minutes (7 Sets) Complete 3 Position Snatch Grip Deadlift + Snatch Pull + Snatch (Start light and build to a peak set for the day or complete 7 sets at working weight)
Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Minutes:
200m/1:00 Run
15m/12w Push-ups
24 Lateral BB Hops
9 Power Cleans (135/95)
*Level 2 – Power Cleans (115/75), Band Assisted Push-ups
*Level 1 – Power Cleans (95/65), Box Push-ups
Buy-Out
Shoulder/Back Accessory:
3×15 Bent Over Flies/6 Tempo Bench Press @ 31X1
Oly Accessory:
4×2 Snatch Pulls @ 100-105%/3 OHS + 1 Snatch Balance
Additional Conditioning Work
8x250m Row or 200m Run (Rest 1:1)