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
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 (9×1)
Performance:
Every 90 Seconds For 12 Minutes (9 Sets) Complete Power Snatch + OH Squat + Snatch (Start @ 45-50% of 1RM Snatch, increasing 5% per set, build to a peak set for the day)
Seated Shoulder Press (4×10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10 Seated Shoulder Press @ 50-60%
5 Tempo CTB Pull-ups @ 31X2
20 DB Seated External Shoulder Rotations
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
21-15-9
Push Jerk (115/75)
Toes to Bar
*30 Double Unders after each completed round (after 21’s, 15’s and 9’s)
*RX+ Push Jerk (135/95) and 50 Double Unders
*Level 2 – Push Jerk (95/65), 15-12-9 Toes to Bar, 15 Double Unders
*Level 1 – Push Jerk (75/55), Knee Raises or Sit-ups, 60 Single Unders
*Athlete Notes – Looking to complete 1 round in 6-8 minutes and get reps into round two. Barbell weight should be moderately heavy, 2-3 sets max on each set of push jerks.
Buy-Out
Shoulder/Back Accessory:
4×12 – Seated External DB Rotations/Dips or DB Tricep Ext/Seated DB Reverse Flies
Oly Accessory:
4×2 – Snatch Pull @ 100%/4×2 Muscle Snatch (Build to heavy double)
Additional Conditioning Work
4x250m Row (2:1 rest after each effort)