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 Grip Deadlift + Snatch Pull + Snatch (7×1)
Performance:
Every 2 Minutes For 12 Minutes (7 Sets) Complete 3 Position Snatch Grip Deadlift + Snatch Pull + Snatch (Start light and build to a peak set for the day)
Barbell Row (4×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8 Barbell Row
8 (Each Side) Single Arm Tempo DB Press @ 21X1
8 Tempo Strict Toes to Bar or Leg Raises @ 2121
Little Nate (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
2 Muscle-ups (Sub Bar Muscle-ups or 2:1 Pull-up/Dip)
4 HSPU (Strict if possible)
8 KB Swings (70/53)
*RX+ Option to continue as AMRAP 20 Minutes and add “Nate” performance
*Level 2 – Bar Muscle-ups and HSPU (Scale HSPU as needed)
*Level 1 – 4 Pull-ups/4 Dips, Seated DB Press and KB Swings (53/35)
*Athlete Notes – Goal is 5-10 rounds. Low reps should let you cycle through rounds quickly. Rest during transitions and keep moving.
Buy-Out
Shoulder/Back Accessory:
3×12 Gorilla Row/5 Tempo Bench Press @ 31X1
Oly Accessory:
4×2 Snatch Pulls @ 100-105%/3 OHS + 1 Snatch Balance
Additional Conditioning Work
8x200m Run (Rest 1:1)