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)
Snatch (9×1)
Performance:
Every 90 Seconds For 12 Minutes (9 Sets) Complete 1 Snatch (Warm-up and start at 65-75% and build to a peak set for the day or complete all 7 sets at a working weight)
DB Arnold Press (4×16)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
16 Alternating Seated DB Arnold Press
5 Strict Pull-ups
8-10 (Each Side) Half Kneeling Chop w/Band
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
200m Run
12 DB Push Press (45/25)
6 DB Renegade Row + Push-up
*Level 2 – DB Push Press and Row (35/20)
*Level 1 – DB Push Press and Row (25/15)
*Athlete Notes – Goal is 3+ to 5+ rounds. Push press should be unbroken each round. 1 rep of renegade row is DB row each side plus push-up. If unable to do rows with DB’s, complete shoulder taps plus push-up.
Buy-Out
Shoulder/Back Accessory:
3×10 Bench Press
3×5 Pull-up (Weight as needed)
Oly Accessory:
4×2 Snatch Pulls @ 100%
Additional Conditioning Work
3 Rounds: 500m Row (Rest 1:1), 250m Row (Rest 1:1)