Monday, January 20th


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 (8×2/1)

Performance:

Every 2 Minutes For 14 Minutes (8 Sets) Complete Snatches @ approximate percentages:

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

Shoulder Press (4×6)

Fitness:

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

6 Strict Press @ 70-75%

10 (Each Side) DB Row

5-10 Ring/Bar Dips (Weight as needed)

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

10 Push Press @ 50% of 1RM Push Press up to (115/75)

10 KB Swings (53/35)

10 Box Jumps (24/20)

*Level 2 –KB Swings (45/30), Box Jumps (20/18)

*Level 1 – KB Swings (35/25), Box Jumps/Step-ups (18/12)

*Athlete Notes – Goal is 5-10 rounds. Push press and KB Swings should be light. Start with a moderate pace you can keep for the entire workout, trying to build and push the last minute or two.

Buy-Out

Shoulder/Back Accessory:

4×6 (Each Side) –Tempo Landmine Press @31X1/4×10 Single Arm DB Row

Oly Accessory:

4×2 Snatch Pulls @ 110%/4×3 Tempo OH Squat @ 31X1

Additional Conditioning Work

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

Posted in Workout of the Day.