Monday, November 30th


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 (Snatch)

Snatch (9×1)

Performance:

Every 90 Seconds For 12 Minutes (9 Sets) Complete 1 Snatch @ percentages listed below:

75%, 80%, 85%, 90%, 95%, 100%, 100+% x 3 attempts as needed

*6 minute warm-up building to 75% start

Seated Alternating DB Arnold Press (4×12)

Fitness:

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

12 (6 Each Side) Seated Alternating DB Arnold Press

5 CTB Pull-ups or Ring Rows

16 DB Front Y Raises

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
*OPTIONAL RX+ After sit-ups, add 5-4-3-2-1 Power Cleans at 75% up to (205/145) – add Awful Annie performance

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

*Level 1 – 2:1 Single Unders

Buy-Out

Shoulder/Back Accessory:

3×8 – Bent Over Row/Bench Press

Oly Accessory:

4×2 Snatch Pulls with Pause in Finish @ 90%/OHS + 2 Snatch Balance

Additional Conditioning Work

8x250m Row (1:1 Rest)