Monday, November 12th


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)

Snatch Hi-pull + Snatch (9×1)

Performance:

Every 90 Seconds For 12 Minutes (9 Sets) Complete Snatch Hi-Pull + Snatch (Start @ 60% and build to a peak single for the day)

Seated DB Press (4×8)

Fitness:

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

8 Strict Pull-ups

8 Seated DB Press

20 Weighted Sit-up To Press (Plate heavier than medball used previously)

Marco (Time)

3 Rounds for time of:

21 Pull-Ups

15 Handstand Push-Ups

9 Thrusters, 135#
In Honor of U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004.
To learn more about Marco click here
*Level 2 – Band Assisted Pull-ups, Scaled HSPU/Dips, Thrusters (115/75)

*Level 1 – Ring Rows, Push-ups, Thrusters (95/65)

*Athlete Notes – 6-15 minute range. Complete pull-ups and hspu in small sets or singles as needed. Thrusters should be heavy but completed in 2-3 sets per round.

Buy-Out

Shoulder/Back Accessory:

5×3 Bench Press (Across)

5×10 Bent Over Flies

Oly Accessory:

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

Additional Conditioning Work

4x400m Run (2 minute rest between efforts)