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 Unders
Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Snatch)
1 Power Snatch + 2 OHS + 1 Snatch (7×1)
Performance:
Every 2 Minutes For 12 Minutes (7 Sets) Complete 1 Power Snatch + 2 OHS + 1 Snatch
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
50 Double Unders
12 Hang Power Cleans (115/75)
9 HSPU
*RX+ 75 Double Unders, 135/95
*Level 2 – 25 Double Unders, 95/65, 15m/12w Push-ups
*Level 1 – 2:1 Single Unders, 75/55, 15m/12w Push-ups (Modified)
Buy-Out
Shoulder/Back Accessory:
3×10 Tempo Bent Over Row @ 21X1/5 Tempo Bench Press or DB Bench Press @ 31X1
Oly Accessory:
4×3 Snatch Pulls @ 90-95%/50ft OH Walking Lunges
Additional Conditioning Work
3 x 5:00 Jump Rope (Rest 1 Minute Between Rounds)