Monday, August 19th


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 2-3 Minutes Jump Rope/Double Under Practice

Coaches Choice Dynamic Warm-up

Skill Work/Activation

Oly Warm-up (Snatch)

Snatch (9×1)

Performance:

Every 90 Seconds For 12 Minutes (9 Sets) Complete 1 Snatch @ percentages listed below:

75%, 80%, 85%, 90%, 95%, 100%, 100+% x 3 attempts as needed

*6 minute warm-up: 50/60/70% x 2 building to 75% start

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

6 CTB Pull-ups

10 Alternating DB Front Raise + Lateral Raise

Metcon (AMRAP – Reps)

AMRAP 10 Minutes:

10-20-30-20-10

DB Hang Clean & Jerk (45/25)

Sit-ups

*200m Run After Each Round

*Level 2 – DB Hang Clean & Jerks (35/20)

*Level 1 – DB Hang Clean & Jerks (25/15), Anchored Sit-ups

*Athlete Notes – Complete as many reps as possible in 10 minutes. DB clean and jerks should be unbroken for all sets, resting only to switch arms.

Buy-Out

Shoulder/Back Accessory:

3×6 – Bent Over Row/Bench Press

Oly Accessory:

4×3 Snatch Pulls @ 80-85%/OHS + 2 Snatch Balance

Additional Conditioning Work

4x250m Row (1:1 Rest)