Monday, December 2nd


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 (9×2/1)

Performance:

Every 90 Seconds For 12 Minutes (9 Sets) Complete Clean + Jerk @ approximate percentages:

55×2, 60×2, 65×2, 70×2, 75×2, 80×1, 80×1, 85×1, 80×1

Half Kneeling DB Press (4×16)

Fitness:

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

16 (8 Each side) Half Kneeling KB/DB Press

5 Tempo Pull-ups @31X2

20 Band Pull Aparts

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

40 Double Unders

20 Russian KB Swings (53/35)

10 Ring Dips

*RX+ 60 Double Unders, Strict Ring Dips

*Level 2 – 20 Double Unders, RKB Swings (45/30), Band Assisted Ring Dips or Bar Dips

*Level 1 – 2:1 Single Unders, RKB Swings (35/25), 15m/10w Push-ups

*Athlete Notes – Goal is 4-6 rounds. Choose options that allow you to move steadily throughout the 12 minutes with little breaks outside of transitions. Intensity should be moderate and consistent.

Buy-Out

Shoulder/Back Accessory:

3×10 – Seated KB Arnold Press/10 DB Tempo Front Raises and 10 DB Tempo Lateral Raises @21X1

Oly Accessory:

4×2 – 3 Position Clean Pulls @ 80%/4×5 Front Racked Sots Press

Additional Conditioning Work

5 Rounds For Meters: 1 Minute Row/1 Minute Rest