Monday, November 16th


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 (Snatch)

3 Position Snatch (Hip/Knee/Floor) (7×1)

Performance:

Every 2 Minutes For 12 Minutes (7 Sets) Complete 3-Position Snatch (Hip-Knee-Floor. Build to a peak set for the day)

Seated Alternating DB Arnold Press (4×12)

Fitness:

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

12 (6 Each Side) Seated Alternating DB Arnold Press

6 Pull-ups or Ring Rows

16 DB Front Y Raises

Metcon (Time)

3 Rounds For Time:

400m Run

21 Hang Power Cleans (75/55)

12 Ring Dips

*RX+ 95/65 and HSPU

*Level 2 – 65/45 and Band Assisted or Bar Dips

*Level 1 – 55/35 or DB Power Cleans and 20m/15w Push-ups

*Athlete Notes – 9-15 minute range. Hang power cleans should be light and fast, unbroken or 1 break per round. Scale ring dips as needed.

Buy-Out

Shoulder/Back Accessory:

3×8 – Cuban Press/6 Dips or 12 DB Tricep Ext/12 DB Reverse Flies

Oly Accessory:

4×2 Snatch Pulls with Pause in Finish @ 90%/1 Snatch Balance + 2 OHS

Additional Conditioning Work

2x750m Row (Rest 1:1 or alternate with a partner)

Posted in Workout of the Day.