Monday, August 6th


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 and Stability Drills

Warm-up

400m Run or 2-3 Minutes Jump Rope/Double Under Practice

Coaches Choice Dynamic Warm-up

Skill Work/Activation

Oly Warm-up (Snatch)

3 Position Snatch (Hip/Knee/Floor) (7×1)

Performance:

Every 2 Minutes For 12 Minutes (7 Sets) Complete 3-Position Snatch (Build to a peak set of the complex for the day)

DB Arnold Press (4×16)

Fitness:

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

16 (8 Each Side) Alternating DB Arnold Press

8 CTB Pull-ups

10 Alternating DB Front Raise + Lateral Raise

Metcon (Time)

3 Rounds For Time:

400m Run

21 Hang Power Cleans (75/55)

12 HSPU

*RX+ 95/65

*Level 2 – 65/45 and Ring Dips

*Level 1 – 55/35, or DB Power Cleans and 20m/15w Push-ups

*Athlete Notes – 10-15 minute range. Hang power cleans should be light and fast, unbroken or 1 break per round. Scale HSPU as needed.

Buy-Out

Shoulder/Back Accessory:

3×10 – Bent Over Row/Bench Press

Oly Accessory:

4×2 – Snatch Pull @ 110%/4×2 Pause OH Squat (2 second hold)

Additional Conditioning Work

Max Effort 1000m Row