Monday, December 17th


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)

2 Power Cleans + 1 Jerk (7×1)

Performance:

Every 90 Seconds For 9 Minutes (7 Sets) Complete 2 Power Cleans + 1 Jerk @ 80%

Wall Sit Single Arm Press (4×12)

Fitness:

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

12 (6 Each Side) Wall Sit Single Arm KB/DB Press

10 Tempo Ring Rows @ 31X3 (5 Elbows In/5 Elbows Out)

4-6 Alternating Turkish Get-ups

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

30 Double Unders

20 Alternating DB Snatches (45/25)

10 Hand Release Push-ups

*RX+ 50 Double Unders, 10m/7w Ring Dips

*Level 2 – 15 Double Unders, DB Snatches (35/20)

*Level 1 – 2:1 Single Unders, DB Snatches (25/15)

*Athlete Notes – Goal is 4-6 rounds. Athletes should be able to steadily move through rounds without breaking during movements, resting during transitions.

Buy-Out

Shoulder/Back Accessory:

4×5-6 (Each Arm) Single Arm Tempo DB Bench Press @ 21X1

4×5 Tempo Pull-ups @ 31X1

Oly Accessory:

4×3 Clean Pull @ 90%

Additional Conditioning Work

5 Minute Max Calorie Assault Bike