Monday, February 18th


CrossFit Vae Victis – CrossFit

View Public Whiteboard

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 & Jerk (10×2)

Performance:

EMOM For 10 Minutes (10 Sets) Complete 2 Power Clean + Jerks @ 75-80% of 1RM Clean and Jerk (Pick a weight you feel strong with and can hit two good singles with each minute)

DB Arnold Press (4 x 10-12)

Fitness:

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

10-12 Seated Arnold Press

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

15 Seconds (Each leg) L-Sit Single Leg Switches

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

32 Double Unders

8 Single Arm DB Clean & Jerk (Left – 45/25)

8 Toes to Bar

8 Single Arm DB Clean & Jerk (Right – 45/25)

*RX+ 50 Double Unders, 12 Toes to Bar

*Level 2 – 20 Double Unders, DB Clean & Jerks (35/20), Knee Raises

*Level 1 – 2:1 Single Unders, DB Clean & Jerks (25/15), 2:1 Sit-ups

*Athlete Notes – Goal is 4-6 rounds. DB Clean & Jerks should be unbroken for 8 each time. Work on stringing together small sets of toes to bar.

Buy-Out

Shoulder/Back Accessory:

5×5 Paused Bench Press (3 Second Hold)

4×5 Tempo Pull-ups @ 31X1

Oly Accessory:

4×2 Clean Pull + High Pull @ 80%/Jerk Drive @ 105%

Additional Conditioning Work

250m/500m/750m Row (1minute/2minute rests)