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 Pull + Hang Snatch + Snatch (7×1)
Performance:
Every 90 Seconds For 9 Minutes (7 Sets) Complete Snatch Pull + Hang Snatch + Snatch (Build to a peak single for the day)
Seated Shoulder Press (4×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8 Seated Shoulder Press @ 50-60%
8 CTB Pull-ups
16 Seated DB Reverse Flies
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
30 Double Unders
10 DB Push Press (45/25)
10 Toes to Bar
*RX+ 60 Double Unders, 15 DB Push Press, 15 Toes to Bar
*Level 2 – 15 Double Unders, DB Push Press (35/20), Knee Raises
*Level 1 – 2:1 Single Unders, DB Push Press (25/15), 2:1 Sit-ups
*Athlete Notes – Goal is 4-6 rounds. DB push press should be steady and unbroken each round. Work on stringing together small sets of toes to bar, singles only as needed in later rounds.
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 Hi-Pulls @ 80-85%/Snatch Balance
Additional Conditioning Work
2x800m Run (Rest 4 minutes between efforts)