Monday, January 27th


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 (Clean and Jerk)

Clean and Jerk (8×2/1)

Performance:

Every 2 Minutes For 14 Minutes (8 Sets) Complete Clean and Jerks @ approximate percentages:

60×2, 65×2, 70×2, 75×2, 80×1, 85×1, 90×1, 95×1

Half Kneeling DB Press (4×16)

Fitness:

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

16 Half Kneeling DB or KB Press (8 each side)

10 Single Arm Tempo Ring Row @ 31X3 (5 each side)

10 Hanging Knee Raises

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

15m/12w Calorie Row

18 Alternating DB Snatch (45/25)

9m/6w Ring Dips

*RX+ Strict Ring Dips

*Level 2 – DB Snatch (35/20), Band Assisted Ring Dips or Bar Dips

*Level 1 – DB Snatch (25/15), 15m/10w Push-ups

*Athlete Notes – Goal is 4-6 rounds. DB snatches should be steady and unbroken. Modify dips as needed to complete in 1-2 sets each round.

Buy-Out

Shoulder/Back Accessory:

4×8 –Tempo Bench Press @ 31X1/4×12 BB Row

Oly Accessory:

4×3 Clean Pulls @ 110%/4×3 Jerk Balance

Additional Conditioning Work

4x400m Run (2 minutes rest between efforts)