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
Oly Warm-up (Snatch)
Power Snatch (15×1)
Performance:
Every 45 Seconds (15 Sets) Complete 1 Power Snatch @ 70-80% of 1RM Snatch
Seated Alternating DB Arnold Press (4×10)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
10 (5 Each Side) Seated Alternating DB Arnold Press
8 Tempo Ring Rows @ 31X3
10 Alternating DB Front Raise + Lateral Raise
Metcon (No Measure)
EMOM For 12 Minutes (4 Rounds)
Minute 1 – Row (Calories)
Minute 2 – DB Push Press with 5 Second OH Hold
Minute 3 – Box Jumps (Choose height)
*20 Second Transition After Each Round
*Athlete Notes – Pick a weight you feel strong with and can achieve a good overhead position with 5 second lockout. Box jumps, go higher rather than more reps.
Buy-Out
Shoulder/Back Accessory:
3×12 Barbell Row/5 Bench Press
Oly Accessory:
4×3 Snatch Pulls @ 85-90%/4×3 Snatch Balance
Additional Conditioning Work
8 Minute Bike :30on/:30off