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)
Power Snatch + OH Squat + Snatch (9×1)
Performance:
Every 90 Seconds For 12 Minutes (9 Sets) Complete Power Snatch + OH Squat + Snatch (Start at 50-60% and build to a peak set for the day)
Seated Shoulder Press (4×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8 Seated Shoulder Press @ 60-70%
8 CTB Pull-ups
12 Seated DB Reverse Flies
Metcon (Time)
50-40-30-20-10
Double Unders
25-20-15-10-5
Unbroken KB Swings (53/35)
*10 Burpees For Breaking KB Swings
*RX+ 2:1 Double Unders
*Level 2 – Double Unders 25-20-15-10-5, KB Swings (45/30)
*Level 1 – 2:1 Single Unders, KB Swings (35/25)
*Athlete Notes – 6-12 minute range. Double unders should be scaled to keep intensity high. Swings should be unbroken, drop and complete burpees if broken.
Buy-Out
Shoulder/Back Accessory:
3×10 – Seated External DB Rotations/Dips or DB Tricep Ext/Seated DB Reverse Flies
Oly Accessory:
4×2 Snatch Pulls @ 90-100%/4×1+1 Snatch Balance + OH Squat
Additional Conditioning Work
10 Rounds: :30on/:30off Assault Bike