Monday, July 15th


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 (Clean and Jerk)

Clean Pull + Hang Clean + Clean + Jerk (7×1)

Performance:

Every 2 Minutes For 12 Minutes (7 Sets) Complete Clean Pull + Hang Clean + Clean + Jerk (Build to a peak set for the day)

Seated Shoulder Press (4×6)

Fitness:

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

6 Seated Shoulder Press @ 60-70%

8 CTB Pull-ups

12 Seated DB Reverse Flies

Metcon (Time)

200m Run

21 Push Press @ 50% up to (115/75)

15 Box Jumps (24/20)

100m Run

15 Ring Dips

100m Run

15 Box Jumps

21 Push Press

200m Run

*RX+ Weighted Ring Dips (45/25)

*Level 2 – Box Jumps (20/18), Band Assisted Ring Dips or Bar Dips

*Level 1 – Box Jumps /Step-ups (18/12), 30m/20w Push-ups

*Athlete Notes – 6-12 minute range. Push press weight should allow you to push unbroken or 2 sets with a short break. Scale ring dips as needed to allow for 3-5 small sets.

Buy-Out

Shoulder/Back Accessory:

3×12 – Seated External DB Rotations/DB Tricep Ext/Seated DB Reverse Flies

Oly Accessory:

4×2 Clean Pulls @ 90-100%/4×2 Jerk Dips with 3 second hold @ 105-110%

Additional Conditioning Work

3x500m Row (2 minute rest between efforts)