Monday, February 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)

Power Clean + Clean + Jerk (10×1)

EMOM For 10 Minutes (10 Sets) Complete Power Clean + Squat Clean + Jerk @ 70-75% of 1RM Clean and Jerk

Or…

Seated Shoulder Press (6×2)

Every 2:00 Minutes For 10 Minutes (6 Sets) Complete 2 Seated Press @ 90% + 5 Strict Pull-ups

Metcon (Time)

30m/24w Calorie Row

40 KB Swings (53/35)

30 Push Press (75/55)

40 KB Swings (53/35)

30m/24w Calorie Row

RX+ 50m/35w calorie row

Buy-Out

Shoulder/Back Accessory:

3×10 – DB Lateral + Front Raise Combo/3×20 Band Face Pull

Oly Accessory:

4×2 – Clean Pull + Clean Hi-Pull @ 90%/Jerk Dip @ 110-120%

Additional Conditioning Work

3x400m Run (2 Minute Rest Between Efforts)