Monday, September 17th

CrossFit Vae Victis – CrossFit

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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 2-3 Minutes Jump Rope/Double Under Practice

Coaches Choice Dynamic Warm-up

Skill Work/Activation

Oly Warm-up (Snatch)

2 Position Snatch (7×1)

Performance:

Every 2 Minutes For 12 Minutes (7 Sets) Complete 2 Position Snatch (Hang/Floor – Start at 60-70% of 1RM Snatch and build to a peak set for the day)

Seated DB Press (4×15)

Fitness:

Every 4 Minutes For 12 Minutes (4 Sets) Complete:

15 Seated DB Press

6 Pull-ups or Ring Rows

8 (Each Side) Half Kneeling Landmine Press

Metcon (3 Rounds for reps)

EMOM For 12 Minutes (4 Rounds):

Minute 1 – Max Calorie Row

Minute 2 – Max Alternating DB Snatches (45/25)

Minute 3 – Max Box Jumps (24/20)

*10 second transition between movements

*RX+ Power snatches (95/65) and Box Jumps (30/24)

*Level 2 – DB Snatch (35/20) and Box Jumps (20/18)

*Level 1 – DB Snatch (25/15) and Box Jumps (18/12) or Step-ups

*Athlete Notes – Pick a weight you can move for the majority of the minute on DB snatches.

Buy-Out

Shoulder/Back Accessory:

3 x 5 Bench Press/10 Barbell Rows

Oly Accessory:

4 x 2 – 3 Stop Snatch Pull @ 95%/4 x 2 OH Squat

Additional Conditioning Work

Tabata Double Unders

Posted in Workout of the Day.