Monday, June 10th


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 (Clean and Jerks)

Clean and Jerk (8×2/1)

Performance:

Every 2 Minutes For 14 Minutes (8 Sets) Complete Clean and Jerks @ approximate percentages:

60×2, 65×2, 70×2, 75×2, 80×1, 85×1, 90×1, 95×1

Half Kneeling DB Press (4×12)

Fitness:

Every 4 Minutes For 12 Minutes (4 Sets) Complete:

12 Half Kneeling DB or KB Press (6 each side)

8 Alternating Single Arm Tempo Ring Row @ 31X3

12 Alternating Hanging Knee Raises

Metcon (Time)

50-40-30-20-10

Double Unders

15-12-9-6-3

Deadlifts @ 50% up to (225/155)

Push-ups

*RX+ 2:1 Push-ups

*Level 2 – Double Unders 25-20-15-10-5

*Level 1 – 2:1 Singles, Modified Push-ups

*Athlete Notes – 6-12 minute range. Don’t get hung up on double unders, pick an option you can move quickly through without many breaks. Deadlifts should be unbroken.

Buy-Out

Shoulder/Back Accessory:

4×6 –Tempo Bench Press @ 31X1/4×10 BB Row

Oly Accessory:

4×2 Clean Hi-Pulls @ 70%/4×2 BTN Jerk

Additional Conditioning Work

10 Minute Max Calorie Row (1:00on/1:00off)

Posted in Workout of the Day.