Monday, July 8th


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 (4×8)

Fitness:

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

8 Seated Shoulder Press @ 50-60%

8 CTB Pull-ups

16 Seated DB Reverse Flies

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

30 Double Unders

10 DB Push Press (45/25)

10 Toes to Bar

*RX+ 60 Double Unders, 15 DB Push Press, 15 Toes to Bar

*Level 2 – 15 Double Unders, DB Push Press (35/20), Knee Raises

*Level 1 – 2:1 Single Unders, DB Push Press (25/15), 2:1 Sit-ups

*Athlete Notes – Goal is 4-6 rounds. DB push press should be steady and unbroken each round. Work on stringing together small sets of toes to bar, singles only as needed in later rounds.

Buy-Out

Shoulder/Back Accessory:

3×10 – Seated External DB Rotations/Dips or DB Tricep Ext/Seated DB Reverse Flies

Oly Accessory:

4×2 Snatch Hi-Pulls @ 80-85%/Snatch Balance

Additional Conditioning Work

2x800m Run (Rest 4 minutes between efforts)

Posted in Workout of the Day.