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 10 Minutes:
1 Rope Climb
3 Clean and Jerks @ 50% up to (155/105)
5 Lateral Burpees
*Level 2 – 1:1 Rope Lowers or 5 Pull-ups
*Level 1 – 5 Ring Rows and/or DB Clean and Jerks
*Athlete Notes – 6-10 round range. Reps are low, try only to rest on transitions between movements. Faster athletes attempt 10 rounds, try to complete as an EMOM.
Buy-Out
Shoulder/Back Accessory:
4×8-10 – Seated External DB Rotations/Dips or DB Tricep Ext/Seated DB Reverse Flies
Oly Accessory:
4×2 – Snatch Pull + Hi-Pull @ 90%/4×3 OHS (Build by feel)
Additional Conditioning Work
Tabata Row (8 Rounds :20/:10)