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)
Snatch Pull + Hang Snatch + Snatch (7×1)
Performance:
Every 2 Minutes For 12 Minutes (7 Sets) Complete Snatch Pull + Hang Snatch + Snatch (Build to a peak single for the day)
Seated DB Press (4×12)
Fitness:
Every 3 Minutes For 9 Minutes (4 Sets) Complete:
5 Strict CTB Pull-ups
12 Seated DB Press (Same weight as last week)
25 Weighted Sit-up To Press (Plate heavier or the same as last week)
Metcon (Time)
4 Rounds For Time:
15m/12w Calorie Row
12 Lateral Burpees
9 Push Jerks (135/95)
*RX+ 21 Lateral Burpees, Push Jerks (155/105)
*Level 2 – Push Jerks (115/75)
*Level 1 – Push Jerks (95/65)
*Athlete Notes – 10-15 minute range. Push jerks should be a weight that is heavy but you can fight to go unbroken early on, 2 sets max in last round or two.
Buy-Out
Shoulder/Back Accessory:
7×1 Bench Press (Across)
5×10 Bent Over Flies
Oly Accessory:
4×2 – Elevated Snatch Pull @ 80% off 25# Plate/Snatch Balance
Additional Conditioning Work
4x400m Run (2 minute rest between efforts)