Monday, May 21st


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)

3 Position Clean + Jerk (Hip/Knee/Floor/Jerk) (7×1)

Performance:

Every 2 Minutes For 12 Minutes (7 Sets) Complete 3 Position Clean + Jerk (Hip, Knee, Floor) @ approximate percentages:

60×1, 65×1, 70×1, 75×1, 80×1, 85×1, 80×1

Or…

Shoulder Press (4×4)

Fitness:

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

4 Strict Press @ 70-75%

8 Strict Pull-ups or Ring Rows

16 Halo’s with plate (8 each way)

Metcon (Time)

400m Run

21-15-9

Push Jerk (95/65)

Toes to Bar

400m Run

*RX+ Push Jerk (115/75)

*Level 2 – 75/55 and Knee Raises

*Level 1 – 65/45 and Sit-ups

*Athlete Notes – 8-12 minute range. Push jerks should be light, 1-2 sets per round. Work on stringing together sets of toes to bar as long as possible, move to quick singles.

Buy-Out

Shoulder/Back Accessory:

3×15 – Single Arm DB Row/Cuban Press/Bent Over Flies

Oly Accessory:

4×3 – Clean Pulls @ 100%/4×3 Jerk Dip @ 110%

Additional Conditioning Work

4 x 250m Row (Rest 1 minute)