Monday, April 29th


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

400m Run or 2-3 Minutes Jump Rope/Double Under Practice

Coaches Choice Dynamic Warm-up

Skill Work/Activation

Oly Warm-up (Snatch)

Snatch (9×2/1)

Performance:

Every 90 Seconds For 12 Minutes (9 Sets) Complete Snatches @ approximate percentages:

60×2, 65×2, 70×2, 75×2, 80×1, 85×1, 85×1, 90×1, 85×1

*Warm up with triples at 50% and 55%.

*Reset from floor on all sets of triples/doubles

Kneeling KB Press (4×12)

Fitness:

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

12 Kneeling Alternating KB Press @ Tempo 31X1

5 Tempo Pull-ups @31X3

20 Band Face Pulls

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

200m Run

16 Alternating DB Snatches (45/25)

16m/12w Push-ups

*Level 2 – DB Snatches (35/20)

*Level 1 – DB Snatches (25/15)

*Athlete Notes – Goal is 3-5+ rounds. DB snatches should be unbroken throughout most of the workout. Break push-ups into smaller, quick sets.

Buy-Out

Shoulder/Back Accessory:

3×8 – Alternating KB Arnold Press @ Tempo 31X1/8 DB Tempo Front Raises and 8 DB Tempo Lateral Raises @31X3

Oly Accessory:

4×2 – 2 Position Snatch Pulls (2″ + Above Knee) @ 90%/4×5 BTN Sots Press

Additional Conditioning Work

5x250m Row (1 minute rest between efforts)