Monday, March 12th


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/Stability

Warm-up

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 + Jerk (7×1)

Every 90 Seconds For 9 Minutes (7 Sets) Complete Clean Pull + Hang Clean + Jerk (Start at 65-70% and build to a peak single for the day)

Or…

Shoulder Press (6×4)

Every 2 Minutes For 10 Minutes (6 Sets) Complete 4 Strict Press @ 75-80% + 5 Strict Pull-ups

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

15m/12w Calorie Row

12 DB Push Press (45/25)

9 Box Jumps (24/20)

RX+ Box Jumps (30/24)

Buy-Out

Shoulder/Back Accessory:

3×10 (Each Side) – Landmine Press/KB Armbar/Half Kneeling Bottoms Up KB Press

Oly Accessory:

4×2 – Clean Pull + Clean Hi-Pull @ 100%/Jerk Dip + Jerk Drive + Jerk

Additional Conditioning Work

5 Minutes – Row for distance