Monday, December 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/Stability


400m Run or 2-3 Minutes Jump Rope/Double Under Practice

Coaches Choice Dynamic Warm-up

Skill Work/Activation

Oly Warm-up (Clean and Jerk)

3 Position Clean + Jerk (Floor/Knee/Hip/Jerk) (7×1)


Every 2 Minutes For 12 Minutes (7 Sets) Complete 3-Position Clean and Jerk (Build by feel to a peak set for the day)

Wall Sit Single Arm Press (4×16)


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

16 (8 Each Side) Wall Sit Single Arm KB/DB Press

10 Tempo Ring Rows @ 31X3 (5 Elbows In/5 Elbows Out)

20 (10 Each Side) Single Arm KB/DB Turkish Sit-ups

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
*Level 2 – KB Swings (45/30) and Band Assisted Pull-ups

*Level 1 – KB Swings (35/25) and Ring Rows

*Athlete Notes – 8-15 minute range. KB swings should be completed unbroken each round. Get pull-ups done any way possible, quick singles.


Shoulder/Back Accessory:

4×8-10 (Each Arm) Single Arm Tempo DB Bench Press @ 21X1

4×5-7 Behind The Neck Tempo Pull-ups @ 11X1

Oly Accessory:

4×2 3 Position Clean Pull @ 80-90%

Additional Conditioning Work

30-20-10 Calorie Row (Rest as needed between sets)

Posted in Workout of the Day.