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
Power Snatch (15×1)
Performance:
Every 45 Seconds (15 Sets) Complete 1 Power Snatch @ 70-80% of 1RM Snatch
Shoulder Press (4 x 6-8)
Fitness:
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
6-8 Strict Press @ 70-75%
15 Bent Over DB Flies
40 Seconds High to Low Plank
Metcon (Time)
50-40-30-20-10
Double Unders
5-10-15-20-25
KB Swings (53/35)
50-40-30-20-10
Sit-ups
*Level 2 – 25-20-15-10-5 Double Unders and KB Swings (45/30)
*Level 1 – 2:1 Singles and KB Swings (35/25)
*Athlete Notes – 9-15 minute range. Double unders should be unbroken or something you can manage in 2-3 sets breaking as needed. All KB swings should be unbroken each round.
Buy-Out
Shoulder/Lat Accessory:
4×10 (Each Arm) Single Arm KB or DB Row (Heavier than last week)
4×10 DB Bench Press
4×20 Band Face Pulls
Core Accessory:
Tabata Hollow Holds
Additional Conditioning Work
Partner Work: 4x250m Row (4 Each – Rest while partner rows)