Monday, March 4th


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 (Clean and Jerk)

Clean Pull + Hang Clean + Jerk (7×1)

Performance:

Every 90 Seconds For 9 Minutes (7 Sets) Complete Clean Pull + Hang Clean + Jerk (Start at 65-70% and build to a peak single for the day)

DB Arnold Press (4 x 6-8)

Fitness:

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

6-8 Seated Arnold Press

8-10 (Each Side) DB Row (Single Leg/anti-Rotation)

5 Strict HSPU, Ring Dips or 1 set of quality push-ups

Metcon (Time)

3 Rounds For Time:

21m/18w Calorie Row

15 Push Press (115/75)

9 CTB Pull-ups

*RX+ Push Press (135/95), Bar Muscle-ups or 2:1 CTB Pull-ups

*Level 2 – Push Press (95/65), Pull-ups

*Level 1 – Push Press (75/55), Band Assisted Pull-ups or Ring Rows

*Athlete Notes – 7-12 minute range. Push press should be moderately heavy but something you can push for 2 sets each round. Practice CTB if you’re close, work on singles.

Buy-Out

Shoulder/Back Accessory:

5×3 Paused Bench Press (3 Second Hold – Heavier than last week)

4×5 Tempo Pull-ups @ 31X1 (Weight as needed)

Oly Accessory:

4×2 Clean Pull + High Pull @ 85%/4×3 (Each Side) Split Press

Additional Conditioning Work

1000m/750m/500m/250m Row (4 min/3 min/2 min rests)

Posted in Workout of the Day.