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)
2 Position Snatch (7×1)
Performance:
Every 90 Seconds For 9 Minutes (7 Sets) Complete 2 Position Snatch (Hang/Floor – Start at 60-70% of 1RM Snatch 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
8 CTB Pull-ups
12 Bent Over Flies
Metcon (Time)
5 Rounds For Time:
15m/12w Calorie Row
9 Hang Power Cleans
6 Push Jerks
3 Power Snatches
*Barbell weight at 60% of 1RM Snatch up to (115/75)
*Athlete Notes – 8-15 minute range. Keep a strong row pace, resting before starting barbell complex. Pick a weight you expect to go unbroken with for each round of the barbell complex, resetting only for power snatch.
Buy-Out
Shoulder/Back Accessory:
3×12 Bent Over Row/3 Bench Press
Oly Accessory:
4×3 Snatch Pulls @ 90-95%/3 OHS + 1 Snatch Balance
Additional Conditioning Work
800/400/200/100 Run (Rest 3:00/2:00/1:00)