CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats
3 Minutes – Calf and Ankle Mobility
2 Minutes – OH Mobility/Stability Drills
Warm-up
500m Row or 2-3 Minute Jump Rope/Double Under Practice
Coaches Choice Dynamic Warm-up
Skill Work/Activation
50ft KB Bottoms Up Carry (Left)
10 KB Bottoms Up Presses
50ft KB Bottoms Up Carry (Right)
10 KB Bottoms Up Windmills
2 Push Press + 1 Jerk (9×1)
Performance:
Every 90 Seconds For 12 Minutes (9 Sets) Complete 2 Push Press + 1 Jerk @ 70-75% of 1RM Push Press
Floor Press (4 x 8-10)
Fitness:
Every 3 Minutes For 9 Minutes (4 Sets) Complete:
8-10 Floor Press
6 Tempo Ring Rows @ 31X3
2-3 Wall Climbs + HS Hold
Metcon (Time)
3 Rounds For Time:
400m Run
15 Power Snatch (75/55)
15 Box Jump Overs (24/20)
*RX+ Power Snatch (95/65)
*Level 2 – Power Snatch (65/45), Box Jump Overs (20/18)
*Level 1 – Power Snatch (55/35), Box Jump Overs (18/12)
*Athlete Notes – 9-15 minute range. This should be light and fast on power snatches. Working on cycling the bar in 1-2 sets.
Buy-Out
Shoulder/Lat Accessory:
4×12 Barbell Row
4×5 Tempo Dips @ 31X2
Core Accessory:
5×15-20 GHD Sit-ups
Additional Conditioning Work
For Time: 50 Calorie Bike, 1000m Row, 200 Double Unders