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)
Snatch Hi-pull + Snatch (9×1)
Performance:
Every 90 Seconds For 12 Minutes (9 Sets) Complete Snatch Hi-Pull + Snatch (Start @ 60% and build to a peak single for the day)
Seated DB Press (4×8)
Fitness:
Every 3 Minutes For 9 Minutes (4 Sets) Complete:
8 Strict Pull-ups
8 Seated DB Press
20 Weighted Sit-up To Press (Plate heavier than medball used previously)
Marco (Time)
3 Rounds for time of:
21 Pull-Ups
15 Handstand Push-Ups
9 Thrusters, 135#
In Honor of U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004.
To learn more about Marco click here
*Level 2 – Band Assisted Pull-ups, Scaled HSPU/Dips, Thrusters (115/75)
*Level 1 – Ring Rows, Push-ups, Thrusters (95/65)
*Athlete Notes – 6-15 minute range. Complete pull-ups and hspu in small sets or singles as needed. Thrusters should be heavy but completed in 2-3 sets per round.
Buy-Out
Shoulder/Back Accessory:
5×3 Bench Press (Across)
5×10 Bent Over Flies
Oly Accessory:
4×2 – Elevated Snatch Pull @ 80% off 25# Plate/Jerk Dip + Drive @ 100% of 1RM Jerk
Additional Conditioning Work
4x400m Run (2 minute rest between efforts)