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)
Snatch Pull + Hang Snatch + Snatch (7×1)
Performance:
Every :90 Seconds For 9 Minutes (7 Sets) Complete Snatch Pull + Hang Snatch + Snatch (Build to a peak single for the day)
Seated Shoulder Press (4×10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10 Seated Press
10 Gorilla Row
:30-1:00 Plank Hold
Metcon (AMRAP – Reps)
AMRAP 12 Minutes:
50m/40w Calorie Row
25 Lateral Burpees
50 Push Press (75/55)
25 Lateral Burpees
50m/40w Calorie Row
*Level 2 – Push Press (65/45), 40m/32w Calorie Row, 20 Burpees
*Level 1 – Push Press (55/35), 40m/32w Calorie Row, 15 Burpees
*Athlete Notes – Goal is 1-1+ rounds. Push press should be light and completed in 2-3 sets. If you finish the second row, stay on the rower/another50m/40w calorie row.
Buy-Out
Shoulder/Back Accessory:
5×8 Barbell Row/5×1 Bench Press
Oly Accessory:
4×2 Snatch Pull + Hi-Pull @ 90%/1 Snatch Balance + 1 OH Squat
Additional Conditioning Work
8x200m Run (Rest 1:1)