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 (9×2/1)
Performance:
Every 90 Seconds For 12 Minutes (9 Sets) Complete Snatches @ approximate percentages:
55×2, 60×2, 65×2, 70×2, 75×2, 80×1, 80×1, 85×1, 80×1
Half Kneeling DB Press (4×12)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
12 (6 Each side) Half Kneeling KB/DB Press
5 Tempo Pull-ups @ 31X2
15 Tempo Band Face Pulls @ 21X2
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
15m/12w Calorie Row
20 Alternating DB Snatch (45/25)
15 V-ups
*Level 2 – DB Snatch (35/20)
*Level 1 – DB Snatch (25/15), Sit-ups
*Athlete Notes – Goal is 4-6 rounds. Set a steady pace on the row, rest during transition to DB/V-ups, get them done and rest during transition back to rower.
Buy-Out
Shoulder/Back Accessory:
3×8 – Seated KB Arnold Press/8 DB Tempo Front Raises and 8 DB Tempo Lateral Raises @21X1
Oly Accessory:
4×2 – 3 Position Snatch Pulls @ 80%/4×5 BTN Snatch Grip Sots Press
Additional Conditioning Work
5×1 Minute Assault Bike (1 Minute Rest Between Efforts)