Monday, November 5th


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 (Clean and Jerk)

Clean and Jerk (9×1)

Performance:

Every 90 Seconds For 12 Minutes (9 Sets) Complete 1 Clean and Jerk (Start at 70% and build to a peak single for the day, no more than 3 attempts at 1RM if attempting)

Seated DB Press (4×10)

Fitness:

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

7 Strict Pull-ups

10 Seated DB Press

30 Medball Sit-ups

CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
*Level 2 – Clean and Jerks (115/75), Sub Knee Raises as needed

*Level 1 – Clean and Jerks (95/65), Knee Raises or 2:1 Sit-ups

*Athlete Notes – Goal is to get into the round of 15/18. Pick a weight and toes to bar/scale that allows you to move quickly, with little rest on both movements. Singles are fine for both movements but there should be little rest throughout.

Buy-Out

Shoulder/Back Accessory:

5×5 Bench Press (Across)

5×12 Bent Over Flies

Oly Accessory:

4×2 – Clean Pulls @ 105-110%/Jerk Dip @ 110% of 1RM Jerk

Additional Conditioning Work

5 x :30on/:30off Row (Meters)

Posted in Workout of the Day.