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 and Stability Drills
Warm-up
400m Run or 2-3 Minutes Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Snatch)
3 Position Snatch (Hip/Knee/Floor) (7×1)
Performance:
Every 2 Minutes For 12 Minutes (7 Sets) Complete 3-Position Snatch (Build to a peak set of the complex for the day)
DB Arnold Press (4×16)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
16 (8 Each Side) Alternating DB Arnold Press
8 CTB Pull-ups
10 Alternating DB Front Raise + Lateral Raise
Metcon (Time)
3 Rounds For Time:
400m Run
21 Hang Power Cleans (75/55)
12 HSPU
*RX+ 95/65
*Level 2 – 65/45 and Ring Dips
*Level 1 – 55/35, or DB Power Cleans and 20m/15w Push-ups
*Athlete Notes – 10-15 minute range. Hang power cleans should be light and fast, unbroken or 1 break per round. Scale HSPU as needed.
Buy-Out
Shoulder/Back Accessory:
3×10 – Bent Over Row/Bench Press
Oly Accessory:
4×2 – Snatch Pull @ 110%/4×2 Pause OH Squat (2 second hold)
Additional Conditioning Work
Max Effort 1000m Row