Monday, July 16th


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 (Clean and Jerk)

Clean Pull + Hang Clean + Clean + Jerk (7×1)

Performance:

Every 2 Minutes For 12 Minutes (7 Sets) Complete Clean Pull + Hang Clean + Clean + Jerk (Build to a peak set for the day)

Seated DB Press (4×12)

Fitness:

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

12 Seated DB Press

6 CTB Pull-ups

20 Band Face Pulls

Metcon (Time)

200m Run

21 Push Press (95/65)

15 Box Jumps (24/20)

100m Run

15 Ring Dips

100m Run

15 Box Jumps

21 Push Press

200m Run

*RX+ Push Press (115/75) and Weighted Ring Dips (45/25)

*Level 2 – Push Press 75/55, Band Assisted Ring Dips

*Level 1 – 65/45 or DB Push Press, 20/18/12 Box Jumps, and Box Dips or Push-ups

*Athlete Notes – 10-15 minute range. Pick a weight you can complete in 1-2 sets on push press. Scale ring dips as needed, should be in small chunks and quick singles later in the set.

Buy-Out

Shoulder/Back Accessory:

4×10 – Seated External DB Rotations/Dips or DB Tricep Ext/Seated DB Reverse Flies

Oly Accessory:

4×2 – Clean Pull @ 100%/4×1 Push Jerk + Split Jerk

Additional Conditioning Work

10 Rounds: Max Calorie Row (:30on/:30off)