Monday, April 30th


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 (9×2/1)

Performance:

Every 90 Seconds For 12 Minutes (9 Sets) Complete Snatches @ approximate percentages:

55×2, 60×2, 65×2, 70×2, 75×2, 80×1, 85×1, 90×1, 85×1

*Reset from floor for both reps on doubles.

Or…

Seated Shoulder Press (5×2)

Fitness:

Every 3 Minutes For 12 Minutes (5 Sets) Complete:

2 Seated Strict Press @ 90-95% or 10 Reps @50-60%

5 Tempo Ring Rows @ 31X3

10 DB Lateral + Front Raise

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

RX –

21m/15w Cal Row

21 KB Swings (53/35)

12 Box Jump Overs (24/20)

*RX+ 15 Hang Power Snatch (75/55)

*Level 2 – KB Swings (40/25)

*Athlete Notes – Goal is 3-4 rounds. Push a strong pace on the rower today, rest before KB Swings/snatches. Push to go unbroken on all sets of KB Swings or hang power snatches.

Buy-Out

Shoulder/Back Accessory:

3×12 – DB Arnold Press/DB Lateral Raise/DB Front Raise

Oly Accessory:

4×3 – Snatch Pulls @ 90%/4×3 Snatch Grip Sots Press

Additional Conditioning Work

10x100m Row: 30 second rest or alternate with partner, rest while partner is working.

Posted in Workout of the Day.