Monday, October 14th

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

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

Coaches Choice Dynamic Warm-up

Skill Work/Activation

Oly Warm-up (Snatch)

3 Position Snatch Grip Deadlift + Snatch Pull + Snatch (7×1)

Performance:

Every 2 Minutes For 12 Minutes (7 Sets) Complete 3 Position Snatch Grip Deadlift + Snatch Pull + Snatch (Start light and build to a peak set for the day)

Barbell Row (4×8)

Fitness:

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

8 Barbell Row

8 (Each Side) Single Arm Tempo DB Press @ 21X1

8 Tempo Strict Toes to Bar or Leg Raises @ 2121

Little Nate (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

2 Muscle-ups (Sub Bar Muscle-ups or 2:1 Pull-up/Dip)

4 HSPU (Strict if possible)

8 KB Swings (70/53)
*RX+ Option to continue as AMRAP 20 Minutes and add “Nate” performance

*Level 2 – Bar Muscle-ups and HSPU (Scale HSPU as needed)

*Level 1 – 4 Pull-ups/4 Dips, Seated DB Press and KB Swings (53/35)

*Athlete Notes – Goal is 5-10 rounds. Low reps should let you cycle through rounds quickly. Rest during transitions and keep moving.

Buy-Out

Shoulder/Back Accessory:

3×12 Gorilla Row/5 Tempo Bench Press @ 31X1

Oly Accessory:

4×2 Snatch Pulls @ 100-105%/3 OHS + 1 Snatch Balance

Additional Conditioning Work

8x200m Run (Rest 1:1)

Posted in Workout of the Day.