Monday, December 7th


CrossFit Vae Victis – CrossFit

View Public Whiteboard

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 400m Run

Coaches Choice Dynamic Warm-up

Skill Work/Activation

Oly Warm-up (Clean)

Paused Clean Pull + Clean + Front Squat (7×1)

Performance:

Every 2 Minutes For 12 Minutes (7 Sets) Complete Paused Clean Pull + Clean + Front Squat (2 second pause at knee – start light and build to a peak set for the day)

Seated Alternating DB Arnold Press (4×10)

Fitness:

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

10 (5 Each Side) Seated Alternating DB Arnold Press

6 CTB Pull-ups or Ring Rows

12 DB Front Y Raises

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

15m/12w Calorie Row

12 DB Push Press (45/25)

15m/12w Hand Release Push-ups

*RX+ 12m/9w Ring Dips

*Level 2 – DB Push Press (35/20), 9m/6w Push-ups

*Level 1 – DB Push Press (25/15) 12m/9w Box Push-ups

*Athlete Notes – Goal is 3+ to 6+ rounds. DB push press should be completed in 1-2 sets each round, slow down and focus on lockout in overhead position.

Buy-Out

Shoulder/Back Accessory:

3×8 Bent Over Row/6 Bench Press

Oly Accessory:

4×2 Clean Pulls with Pause in Finish @ 95%/Jerk Drive @ 100%

Additional Conditioning Work

8x200m Run (1 minute rest between efforts)