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/Stability
Warm-up
500m Row or 2-3 Minutes Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Power Snatch)
Power Snatch (6×2)
Performance:
Every 90 Seconds For 7:30 Minutes (6 Sets) Complete 2 Power Snatches (Start light and build up to a peak double)
Then…
Power Snatch (3×1)
Every 90 Seconds For 3 Minutes (3 Attempts) Complete 1 Power Snatch (Start slightly heavier than your last double and take 3 attempts to 1RM Power Snatch)
Shoulder Press (4×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8 Strict Press @ 65-75%
5 Strict CTB Pull-ups
20 Band Face Pulls
Metcon (Time)
21-15-9
Push Press @ 50%
2x Sit-ups (42/30/18)
Toes to Bar
*42 Double Unders To Start Each Round
*RX+ 84 Double Unders
*Level 2 – 21-15-9 Double Unders, Knee Raises
*Level 1 – 2:1 Single Unders, Knee Raises
Buy-Out
Shoulder/Back Accessory:
5×1 Bench Press – Build to a max set of 1
5×1 Pull-ups – Weight/Build to a max set of 1
Oly Accessory:
4×3 Snatch Pull @ 100%
Additional Conditioning Work
4x500m Row (2 minutes rest between efforts)