Monday, June 29th


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

400m Run or 2-3 Minutes Jump Rope/Double Under Practice

Coaches Choice Dynamic Warm-up

Skill Work/Activation

Oly Warm-up (Clean and Jerk)

Clean and Jerk (9×1)

Performance:

Every 90 Seconds For 12 Minutes (9 Sets) Complete 1 Clean and Jerk (Start at 60-70% and build to a peak single for the day)

Seated Shoulder Press (4×6)

Fitness:

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

6 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:

200m Run

7 Devils Press (45/25)

*Level 2 – Devils Press (35/20)

*Level 1 – Devils Press (25/15)

*Athlete Notes – Goal is 3+ to 6+ rounds. Pick a weight you can move unbroken and steady with throughout the entire workout.

Buy-Out

Shoulder/Back Accessory:

3×8 Barbell Row/6 Bench Press

Oly Accessory:

4×2 Clean Pull + Hi-Pull @ 85-90%/4×1 Jerk Dip

Additional Conditioning Work

1 Mile Run

Posted in Workout of the Day.