Monday, September 9th


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 and Stability Drills

Warm-up

500m Row or 400m Run

Coaches Choice Dynamic Warm-up

Skill Work/Activation

Oly Warm-up (Clean and Jerk)

2 Position Clean + Jerk (7×1)

Performance:

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

DB Arnold Press (4×8)

Fitness:

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

8 Seated DB Arnold Press

8 CTB Pull-ups

10 Bent Over Flies

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

200m Run

15 Alternating DB Snatch (45/25)

15m/10w Push-ups

*Level 2 – DB Snatch (35/20), Band Assisted Push-ups

*Level 1 – DB Snatch (25/15), Box Push-ups

*Athlete Notes – Goal is 3+ to 6+ rounds. DB snatches should be unbroken each round. Modify push-ups as needed.

Buy-Out

Shoulder/Back Accessory:

3×8 Bent Over Row/5 Bench Press

Oly Accessory:

4×3 Clean Pulls @ 90-95%/8 Alternating OH Reverse Lunges

Additional Conditioning Work

500/400/300/200/100 Row (Rest 2:00/1:30/1:00/:30)