Monday, February 26th


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 & Jerk (10×2)

EMOM For 10 Minutes (10 Sets) Complete 2 Power Clean + Jerk @ 75-80% of 1RM Clean and Jerk (Pick a weight you feel strong with and can hit two good singles with each minute)

Or…

Shoulder Press (5×8)

Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 8 Strict Press @ 65% + 5 Strict Pull-ups

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

200m Run

10 KB Swings (53/35)

10 Burpees

RX+ 5 Deadlifts @ 60% of deadlift 1RM up to (275/185) and bar facing burpees

*If going RX+ stay with a weight that is heavy, but you can go unbroken with every round

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 @ 95%/Jerk Drive @ 110%

Additional Conditioning Work

6x250m Row (1 Minute Rest Between Efforts)

Posted in Workout of the Day.