Thursday, September 5th


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

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

Posted in Workout of the Day.