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 400m Run
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Snatch)
Power Snatch + OH Squat + Snatch (9×1)
Performance:
Every :90 For 12 Minutes (9 Sets) Complete Power Snatch + OH Squat + Snatch (Start at 50-60% and build to a peak single for the day)
Barbell Row (4×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8 Barbell Row
8 (Each Side) Single Arm Tempo DB Press @ 21X1
10 Tempo Strict Toes to Bar or Leg Raises @2121
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
15m/12w Calorie Row
15 Russian KB Swings (53/35)
15m/12w Push-up
*RX+ Russian KB Swings (70/53), 12m/9w Ring Dips
*Level 2 – Russian KB Swings (45/30)
*Level 1 – Russian KB Swings (35/25), Box Push-ups
*Athlete Notes – Goal is 4-7 rounds. Consistent pace on row, rest during transition to KB Swings. KB Swing should be unbroken every round, chip away at push-ups and get back to the rower quickly.
Buy-Out
Shoulder/Back Accessory:
3×12 Gorilla Row/8 Tempo Bench Press @ 31X1
Oly Accessory:
4×3 Snatch Pulls @ 95-100%/2 OHS + 1 Snatch Balance
Additional Conditioning Work
4x400m Run (Rest 1:1)