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/Stability
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)
2 Power Snatch + Snatch (7×1)
Performance:
Every 2 Minutes For 12 Minutes (7 Sets) Complete 2 Power Snatches + 1 Snatch (Start at 50-60% of 1RM Clean and Jerk and build by feel to a peak single for the day)
Shoulder Press (4 x 2-3)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
2-3 Strict Press @ 80-90%
15 Bent Over Flies
15 Knee Tuck + V-Up
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
30m/24w Calorie Row
20 KB Swings (53/35)
15 Push Press (95/65)
20 KB Swings
60 Double Unders
*RX+ 30 Push Press (115/75), 100 Double Unders
*Level 2 – KB Swings (45/30), Push Press (75/55), 30 Double Unders
*Level 1 – KB Swings (35/25), Push Press (65/45), 2:1 Singles
*Athlete Notes – Goal is 1+ to 3 rounds. KB swings and push press should be unbroken, resting as needed between sets.
Buy-Out
Shoulder/Back Accessory:
4×5 KB Bench Press
4×7 Strict Pull-ups/Pull-up + Front Lever (Weight pull-ups as needed)
Oly Accessory:
4×3 Snatch Pulls @ 105%/Snatch Balance
Additional Conditioning Work
500m/250m/500m Row/250m Row (Rest 2/1/2 minutes)