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 (9×1)
Performance:
Every 90 Seconds For 12 Minutes (9 Sets) Complete 1 Snatch @ percentages listed below:
75%, 80%, 85%, 90%, 95%, 100%, 100+% x 3 attempts as needed
*6 minute warm-up: 50/60/70% x 2 building to 75% start
Seated Alternating DB Arnold Press (4×10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10 (5 Each Side) Seated Alternating DB Arnold Press
6 CTB Pull-ups
10 Alternating DB Front Raise + Lateral Raise
Metcon (AMRAP – Reps)
AMRAP 10 Minutes:
10-20-30-20-10
DB Hang Clean & Jerk (45/25)
Sit-ups
*200m Run After Each Round
*Level 2 – DB Hang Clean & Jerks (35/20)
*Level 1 – DB Hang Clean & Jerks (25/15), Anchored Sit-ups
*Athlete Notes – Complete as many reps as possible in 10 minutes. DB clean and jerks should be unbroken for all sets, resting only to switch arms.
Buy-Out
Shoulder/Back Accessory:
3×6 – Bent Over Row/Bench Press
Oly Accessory:
4×3 Snatch Pulls @ 80-85%/OHS + 2 Snatch Balance
Additional Conditioning Work
4x250m Row (1:1 Rest)