Monday, April 8th


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 Minute Jump Rope/Double Under Practice

Coaches Choice Dynamic Warm-up

Skill Work/Activation

Oly Warm-up (Clean and Jerk)

Clean and Jerk (9 x 2/1)

Performance:

Every 90 Seconds For 12 Minutes (9 Sets) Complete Clean + Jerk @ approximate percentages:

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

Kneeling KB Press (4×16)

Fitness:

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

16 Kneeling Alternating KB Press

5 Tempo Pull-ups @31X3

20 Band Hi-Pulls

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

200m Run

12 Power Cleans @ 50%

12 Box Jump Overs (24/20)

*RX+ 155/105, Box Jumps (30/24)

*Level 2 – Box Jump Overs (20/18)

*Level 1 – Box Jump Overs (18/12)

*Athlete Notes – Goal is 4-6 rounds. Power clean weight should allow you to complete in 2-3 quick sets or fast singles in later rounds.

Buy-Out

Shoulder/Back Accessory:

3×10 – KB Arnold Press/10 DB Tempo Front Raises and 10 DB Tempo Lateral Raises @31X3

Oly Accessory:

4×2 – 3 Position Clean Pulls @ 80%/4×5 Front Racked Sots Press

Additional Conditioning Work

5 Rounds For Meters: 1 Minute Row/1 Minute Rest