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 (Clean and Jerk)
Hang Clean + Front Squat + Clean + Jerk (7×1)
Performance:
Every 2 Minutes For 12 Minutes (7 Sets) Complete Hang Clean + Front Squat + Clean + Jerk (Start light and build to a peak single for the day)
Barbell Row (4×10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10 Barbell Row
10 (Each Side) Single Arm Tempo DB @ 21X1
8 Tempo Strict Toes to Bar or Leg Raises @2121
Metcon (Time)
3 Rounds For Time:
400m Run
15 Power Snatches (75/55)
15 Lateral Burpees
*RX+ Power Snatch (95/65)
*Level 2 – Power Snatch (65/45)
*Level 1 – Power Snatch (55/35) or DB Snatch
*Athlete Notes – 10-15 minute range. Power snatches should be light (approximately 50%), completed in 1-2 sets each round. Steady on burpees and start the run.
Buy-Out
Shoulder/Back Accessory:
3×10 Gorilla Row/10 Tempo Bench Press @ 31X1
Oly Accessory:
4×3 Clean Pulls @ 95-100%/Jerk Dips @ 105-110%
Additional Conditioning Work
10 Minute Row – :30 Hard/:30 Easy