Monday, February 4th


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 + Thruster)

2 Power Cleans + 1 Thruster (9×1)

Performance:

Every 90 Seconds For 12 Minutes (9 Sets) Complete 2 Power Cleans + 1 Thruster (Start at 50-60% of 1RM Clean and Jerk and build by feel to a peak single for the day)

Shoulder Press (4×4)

Fitness:

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

4 Strict Press @ 75-80+%

10 Bent Over Flies

12 Knee Tuck + V-Up

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

15m/12w Calorie Row

14 (7 Each Side) DB Hang Clean & Jerk (45/25)

9 Box Jump Overs (30/24)

*Level 2 – DB Hang Clean & Jerk (35/20) and Box Jump Overs (24/20)

*Level 1 – DB Hang Clean & Jerk (25/15) and Box Jump Overs (20/18)

*Athlete Notes – Goal is 4-6 rounds. DB hang clean and jerks should be unbroken, 7 one side, rest and switch. Steady rhythm on box jump overs.

Buy-Out

Shoulder/Back Accessory:

4×6 KB Bench Press

4×6 Strict Pull-ups/Pull-up + Front Lever (Weight pull-ups as needed)

Oly Accessory:

4×3 Clean Pulls @ 105%/Jerk Dips @ 110%

Additional Conditioning Work

250m/500m/250m/500m Row (Rest 1/2/1 minutes)