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 (Clean and Jerk)
3 Position Clean + Jerk (Hip/Knee/Floor/Jerk) (7×1)
Performance:
Every 2 Minutes For 12 Minutes (7 Sets) Complete 3-Position Clean & Jerk (Build by feel to a peak set for the day or complete all sets at a working weight)
Alternating KB/DB Z-Press (4×12)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
12 Alternating KB/DB Z-Press
16 (8 Each Side) Split Stance DB Row
20 Sit-up to Press w/Plate
Metcon (AMRAP – Reps)
AMRAP 8 Minutes:
3 Power Snatches (75/55)
3 Lateral Burpees
6 Power Snatches
6 Lateral Burpees
9 Power Snatches
9 Lateral Burpees
*Continue to add 3 reps to each movement until time expires…
*RX+ Power Snatches (95/65)
*Level 2 – Power Snatches (65/45)
*Level 1 – Power Snatches (55/35)
*Athlete Notes – Goal is to get into the round of 15/18. Power snatches should be light, unbroken early on, breaking into manageable sets in later rounds.
Buy-Out
Shoulder/Back Accessory:
4×6-8 (Each Arm) Single Arm Tempo Bench or DB Bench Press @ 21X1
4×6 Behind The Neck Tempo Pull-ups or Elbows Out Ring Rows @ 11X1
Oly Accessory:
4×2 3 Position Clean Pull @ 80-90%
Additional Conditioning Work
5x30m/24w Calorie Row (Rest 1:1)