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)
Clean (7×2)
Performance:
Every 2 Minutes For 12 Minutes (7 Sets) Complete Clean Pull + 2 Cleans (This is not a complex but a cluster – complete clean pull, rest, clean, rest, clean. Begin at 60-65% and build to a peak double for the day)
Seated DB Press (4×12)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
12 Seated DB Press
5 Strict Pull-ups
10 Hanging Knee Raises/Straight Leg Raises
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes:
200m Run
20 Alternating DB Snatches (45/25)
10 Burpees
*RX+ 15 Power Snatches (75/55)
*Level 2 – Alt. DB Snatches (35/20)
*Level 1 – Alt. DB Snatches (25/15)
*Athlete Notes – Goal is 3+ to 5 rounds. Snatches should be light and unbroken throughout. Steady burpees and start run for next round.
Buy-Out
Shoulder/Back Accessory:
3×5 Bench Press
3×5 Pull-up (Weight as needed)
Oly Accessory:
4×2 Clean Pulls @ 105-110%
Additional Conditioning Work
4×50 Calorie Row (Rest 1:1)