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 (10×2/1)
Performance:
Every 90 Seconds (10 Sets) Complete Snatches @ approximate percentages based off feel:
65×2, 70×2, 75×2, 80×1, 85×1, 90×1, 95×1, 100×1, 100+x1, 100+x1
*Complete Warm-up Sets @ 50/55/60×2
Half Kneeling DB Press (4×12)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
12 Half Kneeling DB or KB Press (6 each side)
8 Single Arm Tempo Ring Row @ 31X3 (45 each side)
12 Hanging Knee Raises
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
200m Run or 250m Row
20 KB Swings (53/35)
10 Push-ups
*RX+ 20m/16w Push-ups
*Level 2 – KB Swings (45/30), Band Assisted Push-ups
*Level 1 – KB Swings (35/25), Box Push-ups
*Athlete Notes – Goal is 3-5 rounds. Nothing should slow you down, pick a weight and push-up option that allows you to stay unbroken and steady throughout.
Buy-Out
Shoulder/Back Accessory:
4×6 –Tempo Bench Press @ 31X1/4×10 BB Row
Oly Accessory:
4×3 Snatch Pulls @ 110%/4×3 Snatch Balance
Additional Conditioning Work
1000m/500m/250m Row (Rest 1:1)