Monday, May 14th


CrossFit Vae Victis – CrossFit

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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)

3 Position Snatch (Hip/Knee/Floor) (7×1)

Performance:

Every 2 Minutes For 12 Minutes (7 Sets) Complete 3 Position Snatch (Hip, Knee, Floor) @ approximate percentages:

60×2, 65×2, 70×1, 75×1, 80×1, 85×1, 80×1

Or…

Shoulder Press (4×6)

Fitness:

Every 4 Minutes For 12 Minutes (4 Sets) Complete:

6 Strict Press @ 65-70%

7 Strict Pull-ups

10 (Each Arm) Single Arm DB Row

Metcon (Time)

400m Run

30 DB Snatches (45/25)

21 Ring Dips

200m Run

20 DB Snatches

15 Ring Dips

100m Run

10 DB Snatches

9 Ring Dips

*RX+ Power Snatches (75/55)

*Level 2 – 35/20, Band Assisted Dips or Bar Dips

*Level 1 – 25/15 and Box Dips or Push-ups

*Athlete Notes – 10-12 minute range. Snatches should be light and fast, completed in 1-2 sets each round. Dips/push-ups should be challenging but in larger sets at the start, breaking into smaller sets or quick singles deeper into the workout.

Buy-Out

Shoulder/Back Accessory:

3×12 – Single Arm DB Row/Cuban Press/Bent Over Flies

Oly Accessory:

4×3 – Snatch Pulls @ 100%/4×3 Snatch Balance

Additional Conditioning Work

8 Rounds: Row For Meters – :30 on/:30 rest