Monday, June 22nd


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 (9×1)

Performance:

Every 90 Seconds For 12 Minutes (9 Sets) Complete 1 Snatch (Start at 60-70% and 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 Press

12 Tempo Gorilla Row @ 21X1

:20-:30 L-Sit or Tuck Hold (Rings or Bar)

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

50 Double Unders

15 KB Swings (53/35)

21m/15w Push-ups

*RX+ 75 Double Unders, KB Swings (70/53), 15m/12w Ring Dips

*Level 2 – 25 Double Unders, KB Swings (45/30), 15m/12w Push-ups

*Level 1 – 2:1 Single Unders, KB Swings (35/25), 12m/9w Push-ups

*Athlete Notes – Goal is 3+ to 6 rounds. Stay fast and go unbroken on swings. Modify push-ups as needed.

Buy-Out

Shoulder/Back Accessory:

3×10 Barbell Row/8 Bench Press

Oly Accessory:

4×2 Snatch Pull + Hi-Pull @ 75-80%/4×5 OH Squat

Additional Conditioning Work

10x18m/15w Calorie Row (Rest :30)

Posted in Workout of the Day.