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 (Start at 70% and build to a peak single for the day, no more than 3 attempts at 1RM if attempting)
Seated Shoulder Press (4×8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8 Seated Press
12 Tempo Gorilla Row @ 21X1
:20-:30 L-Sit or Tuck Hold (Rings or Bar)
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
200m Run
15 Russian KB Swings (53/35)
15 Push Press (75/55)
*RX+ Russian KB Swings (70/53), Push Press (95/65)
*Level 2 – Russian KB Swings (45/30), Push Press (65/45)
*Level 1 – Russian KB Swings (35/25), Push Press (55/35)
*Athlete Notes – Goal is 3+ to 6 rounds. Stay fast and go unbroken on swings and push press. Rest during transitions.
Buy-Out
Shoulder/Back Accessory:
3×10 Barbell Row/8 Bench Press
Oly Accessory:
4×2 Snatch Pull + Hi-Pull @ 75-80%/4×5 OH Squat
Additional Conditioning Work
5x18m/15w Calorie Row (Rest 1:1)