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 400m Run
Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Snatch)
2 Position Snatch (7×1)
Performance:
Every 90 Seconds For 9 Minutes (7 Sets) Complete 2 Position Snatch (Hang/Floor – Start at 60-70% of 1RM Clean and Jerk and build to a peak set for the day or choose a working weight for all 7 sets)
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 Minutes:
10 Push Press (95/65)
10 KB Swings (53/35)
10 Box Jumps (24/20)
*RX+ Push Press (115/75)
*Level 2 – Push Press (75/55)
*Level 1 – Push Press (65/45)
*Start the workout with a 200m/1:00 run and complete 200m/1:00 run every 4 minutes (0:00, 4:00, 8:00, 12:00, 16:00). Pick up where you left off before beginning the run. Score is total rounds and reps completed.
Buy-Out
Shoulder/Back Accessory:
3×15 Bent Over Row/8 Bench Press
Oly Accessory:
4×2 Snatch Pulls @ 95-100%/3 OHS + 1 Snatch Balance
Additional Conditioning Work
1 Mile or 4x400m Run