Monday, October 15th


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

500m Row or 2-3 Minutes Jump Rope/Double Under Practice

Coaches Choice Dynamic Warm-up

Skill Work/Activation

Oly Warm-up (Snatch)

3 Position Snatch Grip Deadlift + Snatch Pull + Snatch (7×1)

Performance:

Every 2 Minutes For 12 Minutes (7 Sets) Complete 3 Position Snatch Grip Deadlift + Snatch Pull + Snatch (Start light and build to a peak set for the day)

Barbell Row (5×12)

Fitness:

Every 3 Minutes For 12 Minutes (5 Sets) Complete:

12 Barbell Row

10 Tempo DB Press @ 21X1

Accumulate :40 Hollow Hold

Little Nate (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

2 Muscle-ups (Sub Bar Muscle-ups or 2:1 Pull-up/Dip)

4 HSPU (Strict if possible)

8 KB Swings (70/53)
*RX+ Option to continue as AMRAP 20 Minutes and add “Nate” performance

*Level 2 – Bar Muscle-ups and Scaled HSPU

*Level 1 – 2:1 Pull-ups/Dips, Seated DB Press and Scaled KBS

*Athlete Notes – Goal is 5-10 rounds. Low reps should let you cycle through rounds quickly. Rest during transitions and keep moving.

Buy-Out

Shoulder/Back Accessory:

4×10 Bench Press (Across)

4×10 Bent Over Flies

Oly Accessory:

4×2 – Snatch Pull @ 100%/OH Squat

Additional Conditioning Work

2x750m Row (Rest 3 minutes between efforts)

Posted in Workout of the Day.