Monday, November 25th


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 Pull + Hang Snatch + Snatch (7×1)

Performance:

Every :90 Seconds For 9 Minutes (7 Sets) Complete Snatch Pull + Hang Snatch + Snatch (Build to a peak single for the day)

Seated Shoulder Press (4×10)

Fitness:

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

10 Seated Press

10 Gorilla Row

:30 Plank Hold

Metcon (AMRAP – Reps)

AMRAP 12 Minutes:

50m/40w Calorie Row

25 Lateral Burpees

50 Push Press (75/55)

25 Lateral Burpees

50m/40w Calorie Row

*Level 2 – Push Press (65/45), 40m/32w Calorie Row, 20 Burpees

*Level 1 – Push Press (55/35), 40m/32w Calorie Row, 15 Burpees

*Athlete Notes – Goal is 1-1+ rounds. Push press should be light and completed in 2-3 sets. If you finish the second row, stay on the rower/another50m/40w calorie row.

Buy-Out

Shoulder/Back Accessory:

5×8 Barbell Row/1 Bench Press

Oly Accessory:

4×2 Snatch Pull + Hi-Pull @ 90%/1 Snatch Balance + 1 OH Squat

Additional Conditioning Work

8x200m Run (Rest 1:1)