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 (8×2/1)
Performance:
Every 2 Minutes For 14 Minutes (8 Sets) Complete Snatches @ approximate percentages:
60×2, 65×2, 70×2, 75×2, 80×1, 85×1, 90×1, 95×1
Shoulder Press (4×6)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
6 Strict Press @ 70-75%
10 (Each Side) DB Row
5-10 Ring/Bar Dips (Weight as needed)
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
10 Push Press @ 50% of 1RM Push Press up to (115/75)
10 KB Swings (53/35)
10 Box Jumps (24/20)
*Level 2 –KB Swings (45/30), Box Jumps (20/18)
*Level 1 – KB Swings (35/25), Box Jumps/Step-ups (18/12)
*Athlete Notes – Goal is 5-10 rounds. Push press and KB Swings should be light. Start with a moderate pace you can keep for the entire workout, trying to build and push the last minute or two.
Buy-Out
Shoulder/Back Accessory:
4×6 (Each Side) –Tempo Landmine Press @31X1/4×10 Single Arm DB Row
Oly Accessory:
4×2 Snatch Pulls @ 110%/4×3 Tempo OH Squat @ 31X1
Additional Conditioning Work
500/250/500/250m Row (Rest 1:1)