Monday, November 26th


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/Stability

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 Pull + Hang Snatch + Snatch (7×1)

Performance:

Every 2 Minutes For 12 Minutes (7 Sets) Complete Snatch Pull + Hang Snatch + Snatch (Build to a peak single for the day)

Seated DB Press (4×12)

Fitness:

Every 3 Minutes For 9 Minutes (4 Sets) Complete:

5 Strict CTB Pull-ups

12 Seated DB Press (Same weight as last week)

25 Weighted Sit-up To Press (Plate heavier or the same as last week)

Metcon (Time)

4 Rounds For Time:

15m/12w Calorie Row

12 Lateral Burpees

9 Push Jerks (135/95)

*RX+ 21 Lateral Burpees, Push Jerks (155/105)

*Level 2 – Push Jerks (115/75)

*Level 1 – Push Jerks (95/65)

*Athlete Notes – 10-15 minute range. Push jerks should be a weight that is heavy but you can fight to go unbroken early on, 2 sets max in last round or two.

Buy-Out

Shoulder/Back Accessory:

7×1 Bench Press (Across)

5×10 Bent Over Flies

Oly Accessory:

4×2 – Elevated Snatch Pull @ 80% off 25# Plate/Snatch Balance

Additional Conditioning Work

4x400m Run (2 minute rest between efforts)

Posted in Workout of the Day.