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)
Snatch (9×1)
Performance:
Every 90 Seconds For 12 Minutes (9 Sets) Complete 1 Snatch @ percentages listed below:
75%, 80%, 85%, 90%, 95%, 100%, 100+% x 3 attempts as needed
*6 minute warm-up building to 75% start
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
5 CTB Pull-ups or Ring Rows
16 DB Front Y Raises
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
*OPTIONAL RX+ After sit-ups, add 5-4-3-2-1 Power Cleans at 75% up to (205/145) – add Awful Annie performance
*Level 2 – 25-20-15-10-5 Double Unders
*Level 1 – 2:1 Single Unders
Buy-Out
Shoulder/Back Accessory:
3×8 – Bent Over Row/Bench Press
Oly Accessory:
4×2 Snatch Pulls with Pause in Finish @ 90%/OHS + 2 Snatch Balance
Additional Conditioning Work
8x250m Row (1:1 Rest)