Monday, April 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 (Snatch)

Snatch (9×1)

Performance:

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

55×2, 60×2, 65×2, 70×2, 75×2, 80×1, 80×1, 85×1, 80×1

Kneeling KB Press (4×12)

Fitness:

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

12 Kneeling Alternating KB Press

5 Tempo Pull-ups @31X3

20 Band Face Pulls

Metcon (Time)

30-24-18-12-6

KB Swings (53/35)

6-12-18-24-30

Push-ups

*Begin each round with 20 Double Unders

*RX+ 40 Double Unders, KB Snatches (53/35), Strict Ring Dips (3/6/9/12/15)

*Level 2 – 10 Double Unders, KB Swings (45/30)

*Level 1 – 10 Attempts or 2:1 Single Unders, KB Swings (35/25)

*Athlete Notes – 6-12 minute range. Should be moving through KB Swings/Snatches unbroken or 1 break on first 2 sets. Modify/Scale push-ups as needed to maintain quality and time.

Buy-Out

Shoulder/Back Accessory:

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

Oly Accessory:

4×2 – 3 Position Snatch Pulls @ 80%/4×5 BTN Snatch Grip Sots Press

Additional Conditioning Work

4x400m Sprints (2 minute rest or alternate with a partner)