Monday, January 7th

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


500m Row or 2 Minutes Jump Rope/Double Under Practice

Coaches Choice Dynamic Warm-up

Skill Work/Activation

Oly Warm-up (Clean & Jerk)

Tempo Clean Pull (3 Seconds) + Clean & Jerk (7×1)

Every :90 Seconds For 9 Minutes (7 Sets) Complete Tempo Clean Pull (3 Seconds) + Clean & Jerk (Build by feel to a peak set for the day – Priority today is slowing your pull down dramatically on the clean pull and practicing the same for your clean)

Alternating Seated KB/DB Press (From Floor) (4×12)


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

12 Alternating Seated KB/DB Press (From Floor)

15 (Each Side) Single Arm Band Row

10 Double KB Hollow Rock or :20 Second Hold

Metcon (AMRAP – Reps)

AMRAP 12 Minutes:

2 Push Press (115/75)

2 Toes to Bar

2 Box Jump Overs (24/20)

4,4,4…6,6,6…Continue to add 2 reps to each movement until time expires

*Level 2 – Push Press (95/65), Box Jump Overs (20/18)

*Level 1 – Push Press (75/55), Box Jump Overs/Step-ups (18/12)

*Athlete Notes – This is a long 12 minute effort, pick a weight you feel strong with on push press and slow these down intentionally focusing on ROM, position and bar cycling. Toes to bar will be low rep, work on stringing some sets together or scaling back to work on cycling.


Glute/Ham Accessory:

4×10 KB Floor Press

4×5 Tempo Pull-ups @ 31X1

Gymnastics Accessory:

3×10-15 Kipping Swings (Bar)/3×10 Chair Drill (Knees Up)/3×10 Floor Kip/3×5 Bar Muscle up Attempts or Banded Muscle-ups

Additional Conditioning Work

6x250m Row (1 minute rest between efforts)

Posted in Workout of the Day.