Monday, May 23rd

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 and Stability Drills

Warm-up

100m Run (Easy)

10 Wall Squats

10 Wall Angels

200m Run (Faster)

10 Wall Angels

10 Wall Squats

100m Run (Fastest)

Coaches Choice Dynamic Warm-up

Skill Work/Activation

Oly Warm-up (Snatch)

3 Position Snatch (Hip/Knee/Floor) (9×1)

Every 90 Seconds For 12 Minutes (9 Sets) Complete 3 Position Snatch (Hip, Knee, Floor) @ approximate percentages – adjust by feel:

55×2, 60×1, 65×1, 70×1, 75×1, 80×1, 80+x1, 80×1, 75×1

The Walking Dead (Time)

For Time:

400m Run

21 Deadlifts

21 Box Jumps (24/20)

400m Run

15 Deadlifts

15 Box Jumps (24/20)

400m Run

9 Deadlifts

9 Box Jumps (24/20

*Weight @ 50% of 1RM Deadlift up to 225/155

*Should be light, practice controlled touch and go reps, not dropping the bar.

Buy-Out

3 Rounds Not For Time:

10 DB Front Raises

10 Single Arm DB Row

10 DB Lateral Flies

*Tempo – 11X1 (Heavier than last week if possible)

Posted in Workout of the Day.