Monday, November 19th

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)

Clean Hi-Pull + Clean and Jerk (9×1)

Performance:

Every 90 Seconds For 12 Minutes (9 Sets) Complete Clean Hi-Pull + Clean and Jerk (Start light and build to a peak single for the day)

Seated DB Press (4×10)

Fitness:

Every 3 Minutes For 9 Minutes (4 Sets) Complete:

6 Strict Pull-ups

10 Seated DB Press (Same weight as lest week)

25 Weighted Sit-up To Press (Plate heavier or the same as last week)

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

12 Unbroken Deadlifts (155/105)

12m/9w Ring Dips

12 Box Jump Overs (24/20)

*If you drop the bar on the deadlifts, 10 burpee penalty…don’t drop that shit

*RX+ Deadlifts (185/125)

*Level 2 – Deadlifts (135/95), Band Assisted Ring Dips, Box Jumps (20/18)

*Level 1 – Deadlifts (115/75), Push-ups, Box Jumps (18/12)

*Athlete Notes – Goal is 5-8 rounds. Deadlifts should be light and manageable unbroken. Dips should be completed in 2-3 sets per round.

Buy-Out

Shoulder/Back Accessory:

7×2 Bench Press (Across)

5×10 Bent Over Flies

Oly Accessory:

4×2 – Elevated Clean Pull @ 80% off 25# Plate/Jerk Dip + Drive @ 100% of 1RM Jerk

Additional Conditioning Work

4x400m Run (2 minute rest between efforts)