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 Minutes Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Snatch)
Complete Tempo Snatch Pull (3 Seconds) + Snatch (7×1)
Every :90 Seconds For 9 Minutes (7 Sets) Complete Tempo Snatch Pull (3 Seconds) + Snatch (Build by feel to a peak set for the day – Priority today is slowing your pull down dramatically on the snatch pull and practicing the same for your snatch)
Shoulder Press (4×10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10 Strict Press @ 55-65%
10 (Each Side) Split Stance KB Row
20 Reverse Banded Crunches
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
250m/200w Meter Row
15 Alternating DB Snatch (45/25)
12 Burpees
*RX+ KB Snatch (53/35 – Non Alternating)
*Level 2 – DB Snatch (35/20)
*Level 1 – DB Snatch (25/15)
*Athlete Notes – Goal is 3-5 rounds. Steady paced row, try and hold the same split throughout. DB/KB snatches should be unbroken throughout the workout.
Buy-Out
Shoulder/Back Accessory:
4×12 KB Floor Press
4×6 Tempo Pull-ups @ 31X1
Oly Accessory:
4×3 Snatch Pull @ 90%/OH Squat (Building to peak set)
Additional Conditioning Work
2 Rounds: 20m/15w Calorie Bike + 50 Sit-ups