Monday, June 18th


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 (Clean and Jerk)

Clean and Jerk (10×2/1)

Performance:

Every 90 Seconds For 14 Minutes (10 Sets) Complete Clean and Jerks @ approximate percentages based off feel:

65×2, 70×2, 75×2, 80×1, 85×1, 90×1, 95×1, 100×1, 100+x1, 100+x1

*Complete Warm-up Sets of: 55×2 and 60×2

Tempo Strict Press (31X2) (4×6)

Fitness:

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

6 Tempo Strict Press (31X2) @ 65-70%

8 (Each Side) Single Arm Tempo DB Row (31X2)

15 Bent Over Flies

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

200m Run

15 DB Push Press (45/25)

15 Box Jump Overs (24/20)

*Level 2 – DB Push Press (35/20) and Box Jumps (20/18)

*Level 1 – DB Push Press (25/15) and Step-ups

*Athlete Notes – Goal is 4-6 rounds. Push presses should be something you can do unbroken or in two sets each round.

Buy-Out

Shoulder/Back Accessory:

3×15 – Band Face Pulls/3×10 Lateral Raise/3×8 Arnold Press

Oly Accessory:

4×3 – Clean Pulls @ 110%/4×2 Jerk Dip @ 110-115%

Additional Conditioning Work

3x500m Row (2 minutes rest between efforts)