Monday, June 24th


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)

Power Clean & Jerk (10×2)

Performance:

EMOM For 10 Minutes (10 Sets) Complete 2 Power Clean + Jerks @ 70-75%

Half Kneeling DB Press (4×12)

Fitness:

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

12 Half Kneeling DB or KB Press (6 each side)

10 Tempo Ring Row @ 31X3

12 Hanging Knee Raises

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

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

10 KB Swings (53/35)

10 Step Down Box Jumps (24/20)

*Level 2 – KB Swings (45/30), Box Jumps (20/18)

*Level 1 – KB Swings (35/25), Box Jumps or Step-ups (18/12)

*Athlete Notes – Goal is 5-10 rounds. Slow down the push press and focus on good leg drive and strong lockout. Set a steady rhythm with step down box jumps. Push press and swings should be unbroken.

Buy-Out

Shoulder/Back Accessory:

5×3 –Tempo Bench Press @ 31X1/4×10 BB Row

Oly Accessory:

4×2 Clean Hi-Pulls @ 75-80%/4×2 Jerk Drives @ 60-70%

Additional Conditioning Work

5x:30 Assault Bike (1 minute rest between efforts)