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)
3 Position Snatch (Hip/Knee/Floor) (7×1)
Performance:
Every 2 Minutes For 12 Minutes (7 Sets) Complete 3-Position Snatch (Hip-Knee-Floor. Build to a peak set for the day)
Seated Alternating DB Arnold Press (4×12)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
12 (6 Each Side) Seated Alternating DB Arnold Press
6 Pull-ups or Ring Rows
16 DB Front Y Raises
Metcon (Time)
3 Rounds For Time:
400m Run
21 Hang Power Cleans (75/55)
12 Ring Dips
*RX+ 95/65 and HSPU
*Level 2 – 65/45 and Band Assisted or Bar Dips
*Level 1 – 55/35 or DB Power Cleans and 20m/15w Push-ups
*Athlete Notes – 9-15 minute range. Hang power cleans should be light and fast, unbroken or 1 break per round. Scale ring dips as needed.
Buy-Out
Shoulder/Back Accessory:
3×8 – Cuban Press/6 Dips or 12 DB Tricep Ext/12 DB Reverse Flies
Oly Accessory:
4×2 Snatch Pulls with Pause in Finish @ 90%/1 Snatch Balance + 2 OHS
Additional Conditioning Work
2x750m Row (Rest 1:1 or alternate with a partner)