Monday, June 11th


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)

Snatch (8×2/1)

Performance:

Every 2 Minutes For 14 Minutes (8 Sets) Complete Snatches @ approximate percentages:

60×2, 65×2, 70×2, 75×2, 80×1, 85×1, 90×1, 95×1

Tempo Strict Press (31X2) (4×8)

Fitness:

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

8 Tempo Strict Press (31X2) @ 55-60%

10 (Each Side) Single Arm DB Row

20 Band Face Pulls + Rotation

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

30 Double Unders

7 Deadlifts (225/155)

14 Push-ups

*RX+ 50 Double Unders and Deadlifts (275/185)

*Level 2 – 15 Double Unders and Deadlifts (185/125)

*Level 1 – 60 Single Unders and Deadlifts (155/105)

*Athlete Notes – 5-8 round range. Double unders should be unbroken or two sets if scaling up to 50, should be able to complete in under a minute each round. Deadlifts should be a weight you can go unbroken or in two sets max deeper into the workout. Modify push-ups as needed to keep good range of motion.

Buy-Out

Shoulder/Back Accessory:

3×15 – Band Face Pulls/3×12 Lateral Raise/3×10 Arnold Press

Oly Accessory:

4×3 – Snatch Pulls @ 100%/4×2 Snatch Balance with 2 second pause in receiving position

Additional Conditioning Work

3 x 800m Run (Rest 4 minutes between efforts)