Monday, September 10th


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 Position Clean + Jerk (7×1)

Performance:

Every 2 Minutes For 12 Minutes (7 Sets) Complete 2 Position Clean (Hang/Floor) + Jerk (Start at 60-70% of 1RM Clean and Jerk and build to a peak set for the day)

DB Arnold Press (4×12)

Fitness:

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

12 (6 Each Side) Alternating DB Arnold Press

8 Pull-ups or Ring Rows

10 (Each Side) Half Kneeling Landmine Press

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

250m Row

15 DB Push Press (45/25)

9 Toes to Bar

*RX+ 12 Toes to Bar

*Level 2 – DB Push Press (35/20) and Knee Raises

*Level 1 – DB Push Press (25/15) and 2:1 Sit-ups

*Athlete Notes – Goal is 4-6 rounds. This should be steady and consistent throughout the entire workout. Row splits should be consistent, DB push press weight allowing you to complete in 1-2 sets every round.

Buy-Out

Shoulder/Back Accessory:

3×15 – Bent Over Row/Bench Press

Oly Accessory:

4×2 – 3 Stop Clean Pull @ 95%/4×2 Split Jerk

Additional Conditioning Work

Tabata Row