Monday, October 22nd


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)

Hang Clean + Clean + 2 Jerks (7×1)

Performance:

Every 2 Minutes For 12 Minutes (7 Sets) Complete Hang Clean + Clean + 2 Jerks (Start light and build to a peak single for the day)

Seated DB Press (4×15)

Fitness:

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

5 Strict Pull-ups

15 Seated DB Press

20 Medball Sit-ups

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

32 Double Unders

16 Alternating DB Snatches (45/25)

8 Burpees

*RX+ 48 Double Unders/12 Burpees

*Level 2 – 24 Double Unders and Alternating DB Snatches (35/20)

*Level 1 – 2:1 Single Unders and Alternating DB Snatches (25/15)

*Athlete Notes – Goal is 4-6 rounds. Rope should be completed in 1-2 sets each round. DB snatches should be steady and unbroken each round. Set a steady pace and rest between movements.

Buy-Out

Shoulder/Back Accessory:

4×8 Bench Press (Across)

4×12 Bent Over Flies

Oly Accessory:

4×2 – Clean Pulls @ 100%/Jerk Drive @ 60% of 1RM Clean and Jerk

Additional Conditioning Work

5 x :30on/:30off Row for Calories

Posted in Workout of the Day.