Monday, March 18th


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 (Clean and Jerk)

Power Clean + Front Squat + Jerk (7×1)

Performance:

Every 90 Seconds For 9 Minutes (7 Sets) Complete Power Clean + Front Squat + Jerk (Start at 60-70% and build to a peak single for the day)

DB Arnold Press (4 x 10-12)

Fitness:

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

10-12 Seated Arnold Press

12-15 (Each Side) DB Row (Single Leg/anti-Rotation)

5 Strict HSPU, Ring Dips or 1 set of quality push-ups

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

15m/12w Calorie Row

20 Alternating DB Snatch (45/25)

15 Push-ups

*RX+ 10 Strict Ring Dips or 30 Push-ups

*Level 2 – Alt. DB Snatch (35/20)

*Level 1 – Alt. DB Snatch (25/15)

*Athlete Notes – Goal is 4-6 rounds. DB Snatches should be completed in 1-2 sets each round. Small sets and quick singles on push-ups and dips.

Buy-Out

Shoulder/Back Accessory:

5×5 Paused Bench Press (3 Second Hold)

5×5 Tempo Pull-ups @ 31X1 (Weight as needed)

Oly Accessory:

4×2 Clean Pull + Clean High Pull @ 90%/4×2 Jerk Drive @ 105-110%

Additional Conditioning Work

4x500m Row (2 minutes rest between efforts)