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 Snatches @ approximate percentages:
55×2, 60×2, 65×2, 70×2, 75×2, 80×1, 80×1, 85×1, 80×1
Kneeling KB Press (4×12)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
12 Kneeling Alternating KB Press
5 Tempo Pull-ups @31X3
20 Band Face Pulls
Metcon (Time)
30-24-18-12-6
KB Swings (53/35)
6-12-18-24-30
Push-ups
*Begin each round with 20 Double Unders
*RX+ 40 Double Unders, KB Snatches (53/35), Strict Ring Dips (3/6/9/12/15)
*Level 2 – 10 Double Unders, KB Swings (45/30)
*Level 1 – 10 Attempts or 2:1 Single Unders, KB Swings (35/25)
*Athlete Notes – 6-12 minute range. Should be moving through KB Swings/Snatches unbroken or 1 break on first 2 sets. Modify/Scale push-ups as needed to maintain quality and time.
Buy-Out
Shoulder/Back Accessory:
3×8 – KB Arnold Press/8 DB Tempo Front Raises and 8 DB Tempo Lateral Raises @31X3
Oly Accessory:
4×2 – 3 Position Snatch Pulls @ 80%/4×5 BTN Snatch Grip Sots Press
Additional Conditioning Work
4x400m Sprints (2 minute rest or alternate with a partner)