Monday, April 22nd


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 (Clean and Jerk)

Clean and Jerk (9×2/1)

Performance:

Every 90 Seconds For 12 Minutes (9 Sets) Complete Clean and Jerks @ 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 (4×10)

Fitness:

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

10 Kneeling Alternating KB Press @ Tempo 31X1

5 Tempo Pull-ups @31X3

20 Band Hi-Pulls

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

200m Run

16 Single Arm DB Clean & Jerk (8/Side @ 45/25)

32 Sit-ups

*Level 2 – DB Clean & Jerk (35/20)

*Level 1 – DB Clean & Jerk (25/15)

*Athlete Notes – Goal is 3-4+ rounds. DB Clean & Jerks should be completed unbroken or with 1 break switching halfway through reps.

Buy-Out

Shoulder/Back Accessory:

3×6 – Alternating KB Arnold Press @ Tempo 31X1/6 DB Tempo Front Raises and 6 DB Tempo Lateral Raises @31X3

Oly Accessory:

4×2 – 2 Position Clean Pulls (2″ + Above Knee) @ 90%/4×5 Front Racked Sots Press

Additional Conditioning Work

3x500m Row (2 minute rest between efforts)