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 Pull + Hang Snatch (7×1)
Performance:
Every 90 Seconds For 9 Minutes (7 Sets) Complete Snatch Pull + Hang Snatch (Start at 65-70% and build to a peak single for the day)
DB Arnold Press (4 x 8-10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8-10 Seated Arnold Press
12 (Each Side) DB Row (Single Leg/anti-Rotation)
:15-:20 L-Sit or Hanging Straight Leg Raises
Metcon (Time)
21-15-9
Power Cleans (135/95)
HSPU (Scale to 15-12-9 based on ability)
*RX+ Strict HSPU
*Level 2 – Power Cleans (115/75), Ring Dips
*Level 1 – Power Cleans (95/65), Push-ups (30-20-10)
*Athlete Notes – 6-12 minute range. Power cleans and HSPU/Dips/Push-ups should be completed in 2-3 sets each round.
Buy-Out
Shoulder/Back Accessory:
5×4 Paused Bench Press (3 Second Hold – Heavier than last week)
4×5 Tempo Pull-ups @ 31X1 (Weight as needed)
Oly Accessory:
4×2 Snatch Pull + High Pull @ 80%/Snatch Balance
Additional Conditioning Work
750m/500m/250m Row (3 minute/2 minute rests)