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
400m Run or 2-3 Minutes Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Snatch)
Snatch (10×2/1)
Performance:
Every 90 Seconds For 14 Minutes (10 Sets) Complete Snatches @ approximate percentages based off feel:
65×2, 70×2, 75×2, 80×1, 85×1, 90×1, 95×1, 100×1, 100+x1, 100+x1
*Complete Warm-up Sets of: 55×2 and 60×2
Tempo Strict Press (31X2) (4×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8 Tempo Strict Press (31X2) @ 65-70%
5 Tempo Pull-ups @ 31X2
12-15 Seated Band Row
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
10 Push Press (115/75)
10 KB Swings (53/35)
10 Box Jumps (24/20)
*Level 2 – Push Press (95/65), KB Swings (40/25), Box Jumps (20/18)
*Level 1 – Push Press (75/55), KB Swings (30/15), Step-ups
*Athlete Notes – Goal is 5-10 rounds. Throughout the entire workout, you should be going unbroken on both push press and kb swings, quick box jumps or step-ups.
Buy-Out
Shoulder/Back Accessory:
3×20 – Band Face Pulls/3×12 Lateral Raise/3×10 Arnold Press
Oly Accessory:
4×3 – Snatch Pulls @ 110%/4×1 OH Squat + Snatch Balance
Additional Conditioning Work
2 Rounds: 500m Row/:30 Rest/400m Run/:30 Rest