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 400m Run
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Snatch)
Power Snatch + OH Squat + Snatch (7×1)
Performance:
Every 2 Minutes For 12 Minutes (7 Sets) Complete Power Snatch + OH Squat + Snatch @ 70-80% of 1RM Snatch
Seated DB Press (4×10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10 Seated DB Press
5 Strict Pull-ups
12 Hanging Knee Raises/Straight Leg Raises
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
15m/12w Calorie Row
14 (7 Each Side) DB Hang Clean & Jerk (45/25)
9 Box Jump Overs (30/24)
*Level 2 – DB Hang Clean & Jerk (35/20) and Box Jump Overs (24/20)
*Level 1 – DB Hang Clean & Jerk (25/15) and Box Jump Overs (20/18)
*Athlete Notes – Goal is 4-6+ rounds. DB hang clean and jerks should be unbroken, 7 one side, rest and switch.
Buy-Out
Shoulder/Back Accessory:
5×3 Bench Press
5×3 Pull-up (Weight as needed)
Oly Accessory:
4×2 Snatch Pulls @ 105-110%
Additional Conditioning Work
3 Rounds: 250m/500m (Rest 1:1 Between Efforts)