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 Under Practice
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Snatch)
Snatch (9×1)
Performance:
Every 90 Seconds For 12 Minutes (9 Sets) Complete 1 Snatch @ percentages listed below:
75%, 80%, 85%, 90%, 95%, 100%, 100+% x 3 attempts as needed
*6 minute warm-up: 50/60/70% x 2 building to 75% start
DB Arnold Press (4×10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10 (5 Each Side) Alternating DB Arnold Press
5 Pull-ups or Ring Rows (Weight as needed, or drop band level)
10 Alternating DB Front Raise + Lateral Raise
Metcon (Time)
3 Rounds For Time:
200m Run
12 Hang Squat Snatches (75/55)
21 Push-ups
*Sub hang squat clean (95/65) if unable to squat snatch
*RX+ Squat Snatch (95/65)
*Level 2 – Hang Squat Snatch (65/45)
*Level 1 – Hang Squat Snatch (55/35), Modified Push-ups
*Athlete Notes – 6-10 minute range. Snatches should be something you expect to hit unbroken each round. Push-ups should be in few sets with short rests.
Buy-Out
Shoulder/Back Accessory:
3×10 – Bent Over Row/Bench Press
Oly Accessory:
4×2 – Snatch Pull @ 100%/4×1 Snatch Balance + 2 OHS
Additional Conditioning Work
4 x 250m Row (Max Effort with 1 minute rest between efforts)