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)
Snatch Grip Deadlift + Hang Snatch + Snatch (7×1)
Performance:
Every 90 Seconds For 9 Minutes (7 Sets) Complete Snatch Grip Deadlift + Hang Snatch + Snatch (Start at 60-70% and build to a peak single for the day)
Seated Shoulder Press (4×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8 Seated Press
16 Alternating Gorilla Row
:20-:30 L-Sit or Tuck Hold (Rings or Bar)
Metcon (AMRAP – Reps)
AMRAP 12 Minutes:
21-15-9
Calorie Row
DB Push Press (45/25)
2:1 Sit-ups
*RX+ Toes to Bar
*Level 2 – DB Push Press (35/20)
*Level 1 – DB Push Press (25/15)
*Athlete Notes – DB push press should be moderately heavy but completed in 1-2 sets each round. If you complete 1 full round, begin again with the set of 21’s.
Buy-Out
Shoulder/Back Accessory:
3×10 Barbell Row/5 Bench Press
Oly Accessory:
4×2 Snatch Pull + Hi-Pull @ 90%/4×3 OHS
Additional Conditioning Work
2x800m Run (Rest 1:1)