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 (8×2/1)
Performance:
Every 2 Minutes For 14 Minutes (8 Sets) Complete Snatches @ approximate percentages:
60×2, 65×2, 70×2, 75×2, 80×1, 85×1, 90×1, 95×1
Tempo Strict Press (31X2) (4×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8 Tempo Strict Press (31X2) @ 55-60%
10 (Each Side) Single Arm DB Row
20 Band Face Pulls + Rotation
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
30 Double Unders
7 Deadlifts (225/155)
14 Push-ups
*RX+ 50 Double Unders and Deadlifts (275/185)
*Level 2 – 15 Double Unders and Deadlifts (185/125)
*Level 1 – 60 Single Unders and Deadlifts (155/105)
*Athlete Notes – 5-8 round range. Double unders should be unbroken or two sets if scaling up to 50, should be able to complete in under a minute each round. Deadlifts should be a weight you can go unbroken or in two sets max deeper into the workout. Modify push-ups as needed to keep good range of motion.
Buy-Out
Shoulder/Back Accessory:
3×15 – Band Face Pulls/3×12 Lateral Raise/3×10 Arnold Press
Oly Accessory:
4×3 – Snatch Pulls @ 100%/4×2 Snatch Balance with 2 second pause in receiving position
Additional Conditioning Work
3 x 800m Run (Rest 4 minutes between efforts)