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 (9×1)
Performance:
Every 90 Seconds For 12 Minutes (9 Sets) Complete 1 Snatch (Start at 70% and build to a peak single for the day, no more than 3 attempts at 1RM if attempting)
Seated DB Press (4×12)
Fitness:
Every 3 Minutes For 9 Minutes (4 Sets) Complete:
6 Strict Pull-ups
12 Seated DB Press
25 Medball Sit-ups
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
15m/12w Calorie Row
18 Alternating DB Snatches (45/25)
9m/6w Ring Dips
*RX+ 18 KB Snatches (53/35) and HSPU
*Level 2 – DB Snatch (35/20) and Band Assisted Ring Dips or Bar Dips
*Level 1 – DB Snatch (25/15) and 12m/9w Push-ups
*Athlete Notes – Goal is 4-6 rounds. Snatches should be a weight you can complete in 1-2 sets throughout the entire workout. Scale dips as needed to complete in 2-3 sets.
Buy-Out
Shoulder/Back Accessory:
4×6 Bench Press (Across)
4×15 Bent Over Flies
Oly Accessory:
4×2 – Snatch Pulls @ 105-110%/Tempo OHS @ 33X1
Additional Conditioning Work
800/400/200 Run (Rest 3:00, 2:00, 1:00)