Monday, June 1st


CrossFit Vae Victis – CrossFit

View Public Whiteboard

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 400m Run

Dynamic Warm-up

Skill Work/Activation

Oly Warm-up (Clean and Jerk)

3 Position Clean Grip Deadlift + Clean Pull + Clean + Jerk (7×1)

Performance:

Every 2 Minutes For 12 Minutes (7 Sets) Complete 3 Position Clean Grip Deadlift + Clean Pull + Clean + Jerk (Start light and build to a heavy peak for the day or complete all sets at a working weight)

Metcon (Time)

400m Run (Buy-in)

21-15-9

Shoulder to OH (115/75)

KB Swings (53/35)

2 x Sit-ups (42/30/18)

400m Run (Buy-out)

*RX+ STOH (135/95)

*Level 2 – STOH (95/65), KB Swings, (45/30), Box Jumps (20/18)

*Level 1 – STOH (75/55), KB Swings, (35/25), Box Jumps (18/12)

Buy-Out

Shoulder/Back Accessory:

3×12 Bent Over Flies/8 Tempo Bench Press @ 31X1

Oly Accessory:

4×2 Clean Pulls @ 100-105%/4×1 Jerk Dip + Jerk Drive

Additional Conditioning Work

2x800m Run (Rest 1:1)

Posted in Workout of the Day.