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)
Snatch (9×2/1)
Performance:
Every 90 Seconds For 12 Minutes (9 Sets) Complete Snatches @ approximate percentages:
55×2, 60×2, 65×2, 70×2, 75×2, 80×1, 85×1, 90×1, 85×1
*Reset from floor for both reps on doubles.
Or…
Seated Shoulder Press (5×2)
Fitness:
Every 3 Minutes For 12 Minutes (5 Sets) Complete:
2 Seated Strict Press @ 90-95% or 10 Reps @50-60%
5 Tempo Ring Rows @ 31X3
10 DB Lateral + Front Raise
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
RX –
21m/15w Cal Row
21 KB Swings (53/35)
12 Box Jump Overs (24/20)
*RX+ 15 Hang Power Snatch (75/55)
*Level 2 – KB Swings (40/25)
*Athlete Notes – Goal is 3-4 rounds. Push a strong pace on the rower today, rest before KB Swings/snatches. Push to go unbroken on all sets of KB Swings or hang power snatches.
Buy-Out
Shoulder/Back Accessory:
3×12 – DB Arnold Press/DB Lateral Raise/DB Front Raise
Oly Accessory:
4×3 – Snatch Pulls @ 90%/4×3 Snatch Grip Sots Press
Additional Conditioning Work
10x100m Row: 30 second rest or alternate with partner, rest while partner is working.