Monday, April 1st


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/Stability

Warm-up

500m Row or 2-3 Minutes Jump Rope/Double Under Practice

Coaches Choice Dynamic Warm-up

Skill Work/Activation

Oly Warm-up (Power Snatch)

Power Snatch (6×2)

Performance:

Every 90 Seconds For 7:30 Minutes (6 Sets) Complete 2 Power Snatches (Start light and build up to a peak double)

Then…

Power Snatch (3×1)

Every 90 Seconds For 3 Minutes (3 Attempts) Complete 1 Power Snatch (Start slightly heavier than your last double and take 3 attempts to 1RM Power Snatch)

Shoulder Press (4×8)

Fitness:

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

8 Strict Press @ 65-75%

5 Strict CTB Pull-ups

20 Band Face Pulls

Metcon (Time)

21-15-9

Push Press @ 50%

2x Sit-ups (42/30/18)

Toes to Bar

*42 Double Unders To Start Each Round

*RX+ 84 Double Unders

*Level 2 – 21-15-9 Double Unders, Knee Raises

*Level 1 – 2:1 Single Unders, Knee Raises

Buy-Out

Shoulder/Back Accessory:

5×1 Bench Press – Build to a max set of 1

5×1 Pull-ups – Weight/Build to a max set of 1

Oly Accessory:

4×3 Snatch Pull @ 100%

Additional Conditioning Work

4x500m Row (2 minutes rest between efforts)