Monday, September 24th


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)

Hang Clean + Front Squat + Clean + Jerk (7×1)

Performance:

Every 2 Minutes For 12 Minutes (7 Sets) Complete Hang Clean + Front Squat + Clean + Jerk (Start light and build to a peak single for the day)

Barbell Row (4 x 8-10)

Fitness:

Every 90 Seconds For 18 Minutes (3 Sets) Complete:

1) 8-10 Barbell Row

2) 8-10 Single Arm Tempo DB Press @ 2111 (Left Arm)

3) 8-10 Single Arm Tempo DB Press @ 2111 (Right Arm)

4) 8-10 Tempo Strict Toes to Bar or Leg Raises @2121

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

15m/12w Calorie Row

12 Hang Power Clean (95/65)

9 Push Press (95/65)

*RX+ Hang Power Clean and Push Press (115/75)

*Level 2 – Hang Power Clean and Push Press (75/55)

*Level 1 – Hang Power Clean and Push Press (65/45)

*Athlete Notes – Goal is 4-6 rounds. Power cleans should be unbroken, directly into push press or breaking for last rep before going overhead. Steady pace throughout, push the last two minutes.

Buy-Out

Shoulder/Back Accessory:

5×5 Bench Press (Across)

5×10 Bent Over Flies

Oly Accessory:

4×3 – Clean Pulls @ 95%/4×1 Jerk Drive + Jerk

Additional Conditioning Work

3 x 15 Cal Row/15 Burpees (Rest 2 Minutes Between Rounds)