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
400m Run or 2-3 Minutes Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Snatch)
3 Position Snatch (Hip/Knee/Floor) (7×1)
Performance:
Every 2 Minutes For 12 Minutes (7 Sets) Complete 3-Position Snatch (Build by feel to a peak set for the day)
Alternating KB/DB Z-Press (4×16)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
16 Alternating KB/DB Z-Press
12 (6 Each Side) Split Stance DB Row
20 (10 Each Side) Single Arm KB/DB Turkish Sit-ups
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
*Level 2 – KB Swings (45/30) and Band Assisted Pull-ups
*Level 1 – KB Swings (35/25) and Ring Rows
*Athlete Notes – 8-15 minute range. KB swings should be completed unbroken each round. Get pull-ups done any way possible, quick singles if needed and start the next run.
Buy-Out
Shoulder/Back Accessory:
4×8-10 (Each Arm) Single Arm Tempo Bench or DB Bench Press @ 21X1
4×5 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
30-20-10-20-30 Calorie Row (1:00/:30/:15/:30 Rest Between Efforts)