Monday, March 16th


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)

2 Position Snatch (9×1)

Performance:

Every 90 Seconds For 12 Minutes (9 Sets) Complete 2 Position Snatch (High Hang Snatch + Hang Snatch – Start at 50-60% and build to a peak set for the day)

Seated Shoulder Press (4×8)

Fitness:

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

8 Seated Shoulder Press @ 60-70%

8 CTB Pull-ups

12 Seated DB Reverse Flies

Metcon (Time)

50-40-30-20-10

Double Unders

5-10-15-20-25

Unbroken KB Swings (53/35)

*10 Burpees For Breaking KB Swings

*RX+ 2:1 Double Unders

*Level 2 – Double Unders 25-20-15-10-5, KB Swings (45/30)

*Level 1 – 2:1 Single Unders, KB Swings (35/25)

*Athlete Notes – 6-12 minute range. Double unders should be scaled to keep intensity high. Swings should be unbroken, drop and complete burpees if broken.

Buy-Out

Shoulder/Back Accessory:

3×12 – Banded Int. & Ext. DB Rotations/Dips or DB Tricep Ext/DB Reverse Flies

Oly Accessory:

4×3 Snatch Pulls with Pause in Finish @ 80%/4×1+1 Snatch Balance + OH Squat

Additional Conditioning Work

Tabata Row