Monday, February 3rd

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

400m Run or 500m Row

Coaches Choice Dynamic Warm-up

Skill Work/Activation

Oly Warm-up (Snatch)

Snatch (10×2/1)

Performance:

Every 90 Seconds (10 Sets) Complete Snatches @ approximate percentages based off feel:

65×2, 70×2, 75×2, 80×1, 85×1, 90×1, 95×1, 100×1, 100+x1, 100+x1

*Complete Warm-up Sets @ 50/55/60×2

Half Kneeling DB Press (4×12)

Fitness:

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

12 Half Kneeling DB or KB Press (6 each side)

8 Single Arm Tempo Ring Row @ 31X3 (45 each side)

12 Hanging Knee Raises

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

200m Run or 250m Row

20 KB Swings (53/35)

10 Push-ups

*RX+ 20m/16w Push-ups

*Level 2 – KB Swings (45/30), Band Assisted Push-ups

*Level 1 – KB Swings (35/25), Box Push-ups

*Athlete Notes – Goal is 3-5 rounds. Nothing should slow you down, pick a weight and push-up option that allows you to stay unbroken and steady throughout.

Buy-Out

Shoulder/Back Accessory:

4×6 –Tempo Bench Press @ 31X1/4×10 BB Row

Oly Accessory:

4×3 Snatch Pulls @ 110%/4×3 Snatch Balance

Additional Conditioning Work

1000m/500m/250m Row (Rest 1:1)