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)
3 Position Snatch (Hip/Knee/Floor) (7×1)
Performance:
Every 2 Minutes For 12 Minutes (7 Sets) Complete 3 Position Snatch (Hip, Knee, Floor) @ approximate percentages:
60×2, 65×2, 70×1, 75×1, 80×1, 85×1, 80×1
Or…
Shoulder Press (4×6)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
6 Strict Press @ 65-70%
7 Strict Pull-ups
10 (Each Arm) Single Arm DB Row
Metcon (Time)
400m Run
30 DB Snatches (45/25)
21 Ring Dips
200m Run
20 DB Snatches
15 Ring Dips
100m Run
10 DB Snatches
9 Ring Dips
*RX+ Power Snatches (75/55)
*Level 2 – 35/20, Band Assisted Dips or Bar Dips
*Level 1 – 25/15 and Box Dips or Push-ups
*Athlete Notes – 10-12 minute range. Snatches should be light and fast, completed in 1-2 sets each round. Dips/push-ups should be challenging but in larger sets at the start, breaking into smaller sets or quick singles deeper into the workout.
Buy-Out
Shoulder/Back Accessory:
3×12 – Single Arm DB Row/Cuban Press/Bent Over Flies
Oly Accessory:
4×3 – Snatch Pulls @ 100%/4×3 Snatch Balance
Additional Conditioning Work
8 Rounds: Row For Meters – :30 on/:30 rest