Monday, March 2nd


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 500m Row

Coaches Choice Dynamic Warm-up

Skill Work/Activation

Oly Warm-up (Snatch)

High Hang Snatch Pull + High Hang Snatch (7×1)

Performance:

Every 90 Seconds For 9 Minutes (7 Sets) Complete High Hang Snatch Pull + High Hang Snatch (Start light, warm-ups with barbell, 40%, and 50%. Build if possible by feel)

Tempo Seated Shoulder Press (4×8)

Fitness:

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

8 Tempo Seated Shoulder Press @ 31X1 at 45-60%

5 CTB Pull-ups

16 DB Reverse Flies

Metcon (Time)

21-15-9

Power Snatch (75/55)

Lateral Burpees

*400/200/100m before each round

*RX+ Power Snatch (95/65)

*Level 2 – Power Snatch (65/45)

*Level 1 – Power Snatch (55/35) or 30-20-10 Alternating DB Snatch

*Athlete Notes – 8-15 minute range. Power snatches should be light, work on cycling for bigger sets, 2-3 max each round. Keep moving on burpees and start your runs.

Buy-Out

Shoulder/Back Accessory:

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

Oly Accessory:

4×3 Snatch Pulls with Pause in Finish @ 80%/Snatch Balance

Additional Conditioning Work

2×1 Mile Run (Rest as needed)

Posted in Workout of the Day.