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 (9×1)
Performance:
Every 90 Seconds For 12 Minutes (9 Sets) Complete 1 Snatch (Start at 60-70% and 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 Press
12 Tempo Gorilla Row @ 21X1
:20-:30 L-Sit or Tuck Hold (Rings or Bar)
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
50 Double Unders
15 KB Swings (53/35)
21m/15w Push-ups
*RX+ 75 Double Unders, KB Swings (70/53), 15m/12w Ring Dips
*Level 2 – 25 Double Unders, KB Swings (45/30), 15m/12w Push-ups
*Level 1 – 2:1 Single Unders, KB Swings (35/25), 12m/9w Push-ups
*Athlete Notes – Goal is 3+ to 6 rounds. Stay fast and go unbroken on swings. Modify push-ups as needed.
Buy-Out
Shoulder/Back Accessory:
3×10 Barbell Row/8 Bench Press
Oly Accessory:
4×2 Snatch Pull + Hi-Pull @ 75-80%/4×5 OH Squat
Additional Conditioning Work
10x18m/15w Calorie Row (Rest :30)