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)
2 Position Snatch (7×1)
Performance:
Every 2 Minutes For 12 Minutes (7 Sets) Complete 2 Position Snatch (High Hang Snatch + Hang Snatch – Start at 50-60% and build to a peak set for the day)
Seated Shoulder Press (4×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8 Seated Shoulder Press
12 DB Lateral Raises
12 DB Reverse Flies
Metcon (Time)
50-40-30-20-10
Double Unders
6-12-18-24-30
Alternating DB Snatches (45/25)
*RX+ 2:1 Double Unders
*Level 2 – Double Unders 25-20-15-10-5, DB Snatches (35/20)
*Level 1 – 2:1 Single Unders, DB Snatches (25/15)
*Athlete Notes – 6-12 minute range. Double unders should be scaled to keep intensity high. DB snatches should be unbroken each round.
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 @ 85%/4×1+1 Snatch Balance + OH Squat
Additional Conditioning Work
10 Minute Row – :30 Hard/:30 Recovery