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
400m Run 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:
60×2, 65×2, 70×2, 75×2, 80×1, 85×1, 85×1, 90×1, 85×1
*Warm up with triples at 50% and 55%.
*Reset from floor on all sets of triples/doubles
Kneeling KB Press (4×12)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
12 Kneeling Alternating KB Press @ Tempo 31X1
5 Tempo Pull-ups @31X3
20 Band Face Pulls
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
200m Run
16 Alternating DB Snatches (45/25)
16m/12w Push-ups
*Level 2 – DB Snatches (35/20)
*Level 1 – DB Snatches (25/15)
*Athlete Notes – Goal is 3-5+ rounds. DB snatches should be unbroken throughout most of the workout. Break push-ups into smaller, quick sets.
Buy-Out
Shoulder/Back Accessory:
3×8 – Alternating KB Arnold Press @ Tempo 31X1/8 DB Tempo Front Raises and 8 DB Tempo Lateral Raises @31X3
Oly Accessory:
4×2 – 2 Position Snatch Pulls (2″ + Above Knee) @ 90%/4×5 BTN Sots Press
Additional Conditioning Work
5x250m Row (1 minute rest between efforts)