Monday, October 8th


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

3 Position Clean Grip Deadlift + Clean Pull + Clean + Jerk (7×1)

Performance:

Every 2 Minutes For 12 Minutes (7 Sets) Complete 3 Position Clean Grip Deadlift + Clean Pull + Clean + Jerk (Start light and build to a heavy peak for the day)

Barbell Row (5×10)

Fitness:

Every 3 Minutes For 12 Minutes (5 Sets) Complete:

10 Barbell Row

8 Tempo DB Press @ 21X1

Accumulate :30 Hollow Hold

Metcon (Time)

500m Row (Buy-in)

21-15-9

Shoulder to OH (115/75)

KB Swings (53/35)

2 x Sit-ups (42/30/18)

500m Row (Buy-out)

*RX+ STOH (135/95)

*Level 2 – STOH (95/65), KB Swings, (45/30), Box Jumps (20/18)

*Level 1 – STOH (75/55), KB Swings, (35/25), Box Jumps (18/12)

*Athlete Notes – 10-15 minute range. STOH should be completed in 1-2 sets. KBS should be unbroken each round.

Buy-Out

Shoulder/Back Accessory:

5×2 Bench Press (Across)

5×15 Bent Over Flies

Oly Accessory:

4×2 – Clean Pull @ 95%/4×3 Split Press (Across)

Additional Conditioning Work

8x100m Sprint (Alternate with partner, 8 each)