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)
Snatch (7×2)
Performance:
Every 2 Minutes For 12 Minutes (7 Sets) Complete Snatch Pull + 2 Snatches (This is not a complex but a cluster – complete snatch pull, rest, snatch, rest, snatch. Begin at 55-60% and build to a peak double for the day)
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:
42 Double Unders
21 Russian KB Swings (53/35)
15 Shoulder to OH (95/65)
*RX+ 63 Double Unders, Russian KB Swings (70/53), Shoulder to OH (115/75)
*Level 2 – 21 Double Unders, Russian KB Swings (45/30), Shoulder to OH (75/55)
*Level 1 – 2:1 Single Unders, Russian KB Swings (35/25), Shoulder to OH (65/45)
*Athlete Notes – Goal is 4 to 6 rounds. KB swings and shoulder to overhead should be unbroken each round.
Buy-Out
Shoulder/Back Accessory:
3×6 Bench Press
3×5 Pull-up (Weight as needed)
Oly Accessory:
4×2 Snatch Pulls @ 105-110%
Additional Conditioning Work
4x800m Run (Rest 1:1)