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 (Snatch)
Hang Snatch + Snatch (7×1)
Performance:
Every 2 Minutes For 12 Minutes (7 Sets) Complete Hang Snatch + Snatch (Start light and build to a peak set for the day or complete all 7 sets at a working weight)
Alternating KB/DB Z-Press (4×16)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
16 Alternating KB/DB Z-Press
20 (10 Each Side) Split Stance DB Row
20 (10 Each Side) Single Arm Sit-up to Press
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
40 Double Unders
20 KB Swings (53/35)
10 Hand Release Push-ups
*RX+ 60 Double Unders, 10 HSPU
*Level 2 – 20 Double Unders, KB Swings (45/30)
*Level 1 – 2:1 Single Unders, KB Swings (35/25)
*Athlete Notes – Goal is 4-7 rounds. Athletes should be able to steadily move through rounds without breaking during movements, resting during transitions.
Buy-Out
Shoulder/Back Accessory:
4×6 (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:
4×3 Clean Pulls @ 90%
Additional Conditioning Work
5 Minute Assault Bike or Row