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)
Power Snatch + OH Squat + Snatch (7×1)
Performance:
Every 2 Minutes For 12 Minutes (7 Sets) Complete Power Snatch + OH Squat + Snatch (Start light and build to a peak single for the day)
Barbell Row (4 x 10-12)
Fitness:
Every 3 Minutes For 12 Minutes (4 Sets) Complete:
1) 10-12 Barbell Row
2) 10 (Each Side) Alternating Single Arm Tempo DB Press @ 21X1
3) 8-10 Tempo Strict Toes to Bar or Leg Raises @2121
Metcon (AMRAP – Reps)
AMRAP 12 Minutes:
20 Double Unders
2 Deadlifts @ 50% of 1RM Deadlift
2 Push-ups
2 Box Jump Overs (24/20)
*Continue to add 2 reps of each movement each round
*Begin each round with 20 double unders
*RX+ HSPU and Box Jump Overs (30/24)
*Level 2 – 10 Double Unders and Box Jump Overs (20/18)
*Level 1 – 2:1 Single Unders and Box Jump Overs (18/12) or Step-ups
*Athlete Notes – Pick something you can go smooth and unbroken with on each round of double unders. Move efficiently through the remaining movements using transitions as rest.
Buy-Out
Shoulder/Back Accessory:
5×3 Bench Press (Across)
5×12 Bent Over Flies
Oly Accessory:
4×2 – Snatch Grip Deadlift + Snatch Pull @ 95%/4×3 BTN Snatch Grip Push Jerk
Additional Conditioning Work
4x200m Sprint (Alternate with partner, 4 each)