Monday, January 29th


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 (Clean and Jerk)

Clean and Jerk (9×1)

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

Or…

Seated Shoulder Press (5×6)

Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 6 Seated Press @ 70-75% + 5 Strict Pull-ups

CrossFit Open 18.Zero (Time)

21-15-9

Alternating DB Snatch (50/35)

Burpees Over Dumbbell

Buy-Out

Shoulder/Back Accessory:

3×12 – DB Front Raise/Lateral Raise/Band Face Pull

Oly Accessory:

4×3 – Clean Pulls @ 110%/Jerk Drive @ 110% of Max Jerk

Additional Conditioning Work

2x400m Run (2 Minutes Rest Between Efforts)

Posted in Workout of the Day.