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)
High Hang Snatch Pull + High Hang Snatch (7×1)
Performance:
Every 90 Seconds For 9 Minutes (7 Sets) Complete High Hang Snatch Pull + High Hang Snatch (Start light, warm-ups with barbell, 40%, and 50%. Build if possible by feel)
Tempo Seated Shoulder Press (4×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8 Tempo Seated Shoulder Press @ 31X1 at 45-60%
5 CTB Pull-ups
16 DB Reverse Flies
Metcon (Time)
21-15-9
Power Snatch (75/55)
Lateral Burpees
*400/200/100m before each round
*RX+ Power Snatch (95/65)
*Level 2 – Power Snatch (65/45)
*Level 1 – Power Snatch (55/35) or 30-20-10 Alternating DB Snatch
*Athlete Notes – 8-15 minute range. Power snatches should be light, work on cycling for bigger sets, 2-3 max each round. Keep moving on burpees and start your runs.
Buy-Out
Shoulder/Back Accessory:
3×10 – Banded Int. & Ext. DB Rotations/Dips or DB Tricep Ext/DB Reverse Flies
Oly Accessory:
4×3 Snatch Pulls with Pause in Finish @ 80%/Snatch Balance
Additional Conditioning Work
2×1 Mile Run (Rest as needed)