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 2-3 Minutes Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Snatch)
2 Position Snatch (7×1)
Performance:
Every 2 Minutes For 12 Minutes (7 Sets) Complete 2 Position Snatch (Hang/Floor – Start at 60-70% of 1RM Snatch and build to a peak set for the day)
Seated DB Press (4×15)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
15 Seated DB Press
6 Pull-ups or Ring Rows
8 (Each Side) Half Kneeling Landmine Press
Metcon (3 Rounds for reps)
EMOM For 12 Minutes (4 Rounds):
Minute 1 – Max Calorie Row
Minute 2 – Max Alternating DB Snatches (45/25)
Minute 3 – Max Box Jumps (24/20)
*10 second transition between movements
*RX+ Power snatches (95/65) and Box Jumps (30/24)
*Level 2 – DB Snatch (35/20) and Box Jumps (20/18)
*Level 1 – DB Snatch (25/15) and Box Jumps (18/12) or Step-ups
*Athlete Notes – Pick a weight you can move for the majority of the minute on DB snatches.
Buy-Out
Shoulder/Back Accessory:
3 x 5 Bench Press/10 Barbell Rows
Oly Accessory:
4 x 2 – 3 Stop Snatch Pull @ 95%/4 x 2 OH Squat
Additional Conditioning Work
Tabata Double Unders