Monday, January 22nd


CrossFit Vae Victis – CrossFit

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 (Snatch)

Snatch (9×1)

Every 90 Seconds For 12 Minutes (9 Sets) Complete 1 Snatch (Start at 75-80% and build by feel to a heavy single for the day)

Or…

Seated Shoulder Press (5×8)

Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 8 Seated Press @ 60-65% + 5 Strict Pull-ups

Metcon (Time)

400m Run

21 Push Press (95/65)

9 Toes to Bar

400m Run

15 Push Press

15 Toes to Bar

400m Run

9 Push Press

21 Toes to Bar

RX+ Push Press (115/75)

Buy-Out

Shoulder/Back Accessory:

3×15 – DB Front Raise/Lateral Raise/Band Face Pull

Oly Accessory:

4×3 – Snatch Pulls @ 110%/Snatch Balances (3 Second Hold in Receiving Position)

Additional Conditioning Work

Max effort 800m Run

Posted in Workout of the Day.