Monday, March 11th


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 (Snatch)

Power Snatch + OH Squat + Snatch (7×1)

Performance:

Every 90 Seconds For 9 Minutes (7 Sets) Complete Power Snatch + OHS + Snatch (Start at 55-65% and build to a peak single for the day)

DB Arnold Press (4 x 8-10)

Fitness:

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

8-10 Seated Arnold Press

10-12 (Each Side) DB Row (Single Leg/anti-Rotation)

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

Metcon (Time)

3 Rounds For Time:

400m Run

21 KB Swings (53/35)

12 Toes to Bar

*RX+ 15 Hang Power Snatch (95/65), 15 Toes to Bar

*Level 2 – KB Swings (45/30), Knee Raises

*Level 1 – KB Swings (35/25), 2:1 Sit-ups

*Athlete Notes – 8-15 minute range. KB swings should be unbroken each set. Practice cycling small sets of toes to bar or knee raises.

Buy-Out

Shoulder/Back Accessory:

5×4 Paused Bench Press (3 Second Hold – Heavier than last week)

4×5 Tempo Pull-ups @ 31X1 (Weight as needed)

Oly Accessory:

4×2 Snatch Pull + Snatch High Pull @ 90%/4×2 Pause Snatch Balance (3 second hold)

Additional Conditioning Work

3x750m Row (3 minutes rest between efforts)