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 (Clean and Jerk)
Clean and Jerk (9×1)
Performance:
Every 90 Seconds For 12 Minutes (9 Sets) Complete 1 Clean and Jerk (Warm-up and start at 65-75%, build to a peak set for the day or complete all 9 sets at a working weight)
DB Arnold Press (4×12)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
12 Alternating Seated DB Arnold Press
5 Strict Pull-ups
10 (Each Side) Half Kneeling Chop w/Band
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
200m Run
20 Alternating DB Snatch (45/25)
10m/8w Ring Dips
*RX+ 6m/4w Ring Muscle-ups
*Level 2 – DB Snatch (35/20), Band Assisted Ring Dips or Bar Dips
*Level 1 – DB Snatch (25/15), 15m/10w Push-ups
*Athlete Notes – Goal is 3+ to 5+ rounds. DB snatches should be steady, completed unbroken in most rounds. Scale or modify dips to complete 3-5 rounds.
Buy-Out
Shoulder/Back Accessory:
3×8 Bench Press
3×5 Pull-up (Weight as needed)
Oly Accessory:
4×2 Clean Pulls @ 100%
Additional Conditioning Work
2 Rounds: 1000m Row (Rest 1:1), 500m Row (Rest 1:1)