Monday, March 23rd

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


500m Row or 2-3 Minutes Jump Rope/Double Under Practice

Coaches Choice Dynamic Warm-up

Skill Work/Activation

Oly Warm-up (Clean and Jerk)

Clean + 2 Front Squats + Jerk (7×1)


Every 2 Minutes For 12 Minutes (7 Sets) Complete Clean + 2 Front Squats + Jerk (Build to a peak set for the day)

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

40 Double Unders

20 Russian KB Swings (53/35)

12m/9w Push-ups

*RX+ 60 Double Unders, 7m/5w Strict HSPU

*Level 2 – 20 Double Unders, KB Swings (45/30), Push-up Negatives

*Level 1 – 2:1 Single Unders, KB Swings (35/25), Incline Push-ups

*Athlete Notes – Goal is 4-6+ rounds. KB swings should be moderately heavy but pushing for unbroken each round.


Shoulder/Back Accessory:

3×10 – Banded Int. & Ext. DB Rotations/Dips or DB Tricep Ext/DB Reverse Flies

Oly Accessory:

4×2 Clean Pulls with Pause in Finish @ 85%/Jerk Dip Holds (2×20 seconds)

Additional Conditioning Work

6x200m Run (Rest 1:1)

Posted in Workout of the Day.