Monday, July 2nd


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 (Power Clean)

Power Clean (10×3)

Performance:

EMOM For 10 Minutes (10 Sets) Complete 3 Power Cleans @ 70-80%

DB Arnold Press (4×12)

Fitness:

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

12 DB Arnold Press

12 Bent Over Flies

12 Lateral Raises

Metcon (5 Rounds for time)

Every 3 Minute For 12 Minutes (5 Rounds):

200m Run

20 Sit-ups

20 KB Swings (53/35)

*RX+ 15 Hang Power Snatches (75/55)

*Level 2 – KB Swings (40/25)

*Level 1 – KB Swings (35/20)/100m run

*Athlete Notes – Run should be fast each round, leaving time for sit-up and kb swings.

Buy-Out

Shoulder/Back Accessory:

3×15 – Band Face Pulls/3×15 Lateral Raise/3×8 Arnold Press

Oly Accessory:

4×3 – Clean Pulls @ 110%/4×2 Jerk Balance

Additional Conditioning Work

5 Minute Max Calorie Assault Bike