Monday, July 23rd


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

500m Row or 2-3 Minutes Jump Rope/Double Under Practice

Coaches Choice Dynamic Warm-up

Skill Work/Activation

Oly Warm-up (Snatch)

Power Snatch + OH Squat + Snatch (9×1)

Performance:

Every 90 Seconds For 12 Minutes (9 Sets) Complete Power Snatch + OH Squat + Snatch (Start @ 45-50% of 1RM Snatch, increasing 5% per set, build to a peak set for the day)

Seated Shoulder Press (4×10)

Fitness:

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

10 Seated Shoulder Press @ 50-60%

5 Tempo CTB Pull-ups @ 31X2

20 DB Seated External Shoulder Rotations

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

21-15-9

Push Jerk (115/75)

Toes to Bar

*30 Double Unders after each completed round (after 21’s, 15’s and 9’s)

*RX+ Push Jerk (135/95) and 50 Double Unders

*Level 2 – Push Jerk (95/65), 15-12-9 Toes to Bar, 15 Double Unders

*Level 1 – Push Jerk (75/55), Knee Raises or Sit-ups, 60 Single Unders

*Athlete Notes – Looking to complete 1 round in 6-8 minutes and get reps into round two. Barbell weight should be moderately heavy, 2-3 sets max on each set of push jerks.

Buy-Out

Shoulder/Back Accessory:

4×12 – Seated External DB Rotations/Dips or DB Tricep Ext/Seated DB Reverse Flies

Oly Accessory:

4×2 – Snatch Pull @ 100%/4×2 Muscle Snatch (Build to heavy double)

Additional Conditioning Work

4x250m Row (2:1 rest after each effort)