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 Unders
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Snatch)
Paused Snatch Pull + Snatch (7×1)
Performance:
Every 90 Seconds For 9 Minutes (7 Sets) Complete Paused Snatch Pull + Snatch (2 second pause at knee – start light and build to a peak set for the day)
DB Arnold Press (4×10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10 Seated DB Arnold Press
5 Tempo Pull-ups or Ring Rows @ 31X2
6 DB Lateral + Y + Front Raises
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
40 Double Unders
7 Clean and Jerks (135/95)
14 Toes to Bar
*RX+ 80 Double Unders
*Level 2 – 20 Double Unders, Clean and Jerks (115/75), Knee Raises
*Level 1 – 2:1 Single Unders, Clean and Jerks (95/65) or DB Hang Clean and Jerk, 2:1 Sit-ups
*Athlete Notes – Goal is 3 to 5 rounds. Clean and jerks should be moderately heavy but completed in small sets/quick singles.
Buy-Out
Shoulder/Back Accessory:
3×8 Bent Over Row/4 Bench Press
Oly Accessory:
4×2 Snatch Pulls with Pause in Finish @ 95%/Snatch Balance + 2 OH Squats
Additional Conditioning Work
4x500m Row (Rest 1:1)