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/Stability
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)
Power Snatch + OH Squat + Snatch (7×1)
Performance:
Every 90 Seconds For 9 Minutes (7 Sets) Complete Power Snatch + OHS + Snatch (Start at 55-65% and build to a peak single for the day)
DB Arnold Press (4 x 8-10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8-10 Seated Arnold Press
10-12 (Each Side) DB Row (Single Leg/anti-Rotation)
5 Strict HSPU, Ring Dips or 1 set of quality push-ups
Metcon (Time)
3 Rounds For Time:
400m Run
21 KB Swings (53/35)
12 Toes to Bar
*RX+ 15 Hang Power Snatch (95/65), 15 Toes to Bar
*Level 2 – KB Swings (45/30), Knee Raises
*Level 1 – KB Swings (35/25), 2:1 Sit-ups
*Athlete Notes – 8-15 minute range. KB swings should be unbroken each set. Practice cycling small sets of toes to bar or knee raises.
Buy-Out
Shoulder/Back Accessory:
5×4 Paused Bench Press (3 Second Hold – Heavier than last week)
4×5 Tempo Pull-ups @ 31X1 (Weight as needed)
Oly Accessory:
4×2 Snatch Pull + Snatch High Pull @ 90%/4×2 Pause Snatch Balance (3 second hold)
Additional Conditioning Work
3x750m Row (3 minutes rest between efforts)