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
2-3 Minute 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, 80×1, 85×1, 80×1
Or…
Seated Shoulder Press (5×6)
Fitness:
Every 3:00 Minutes For 12 Minutes (5 Sets) Complete:
6 Seated Strict Press @ 70-75%
10 (Each Side) Single Arm DB Row
10 (Each Side) Halo’s (Plate)
Metcon (Time)
RX –
30-24-18-12-6
KB Snatches (53/35)
15-12-9-6-3
Strict Ring Dips
*Complete 40 double unders after each set (30/15/40, 24/12/40, etc…)
*Level 2 – KB Snatches (35/20), 10-8-6-4-2 Ring Dips, and 20 Double Unders after each round
*Level 1 – DB Snatches, Banded Ring Dips or Push-ups, 2:1 Single Unders
*Athlete Notes – 8-12 minute range. Should be moving through KB Snatches unbroken, possibly 1 break on first 2 sets. Ring Dips should be completed in minimum sets of 2-3 reps early, singles as needed towards the end.
Buy-Out
Shoulder/Back Accessory:
3×8 – DB Arnold Press/40 Second DB Lateral Raise Hold/40 Second DB Front Raise Hold
Oly Accessory:
4×2 – 3 Stop (2”/Knee/Mid Thigh) Snatch Pulls @ 80%/4×5 Snatch Grip Sots Press
Additional Conditioning Work
5 Rounds For Calories: 1 Minute Row/1 Minute Rest or alternate with partner, rest while partner is working.