Monday, September 14th

CrossFit Vae Victis – CrossFit

View Public Whiteboard

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


500m Row or 400m Run

Coaches Choice Dynamic Warm-up

Skill Work/Activation

Oly Warm-up (Clean and Jerk)

Clean and Jerk (9×1)


Every 90 Seconds For 12 Minutes (9 Sets) Complete 1 Clean and Jerk (Warm-up and start at 65-75%, build to a peak set for the day or complete all 9 sets at a working weight)

DB Arnold Press (4×12)


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

12 Alternating Seated DB Arnold Press

5 Strict Pull-ups

10 (Each Side) Half Kneeling Chop w/Band

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

200m Run

20 Alternating DB Snatch (45/25)

10m/8w Ring Dips

*RX+ 6m/4w Ring Muscle-ups

*Level 2 – DB Snatch (35/20), Band Assisted Ring Dips or Bar Dips

*Level 1 – DB Snatch (25/15), 15m/10w Push-ups

*Athlete Notes – Goal is 3+ to 5+ rounds. DB snatches should be steady, completed unbroken in most rounds. Scale or modify dips to complete 3-5 rounds.


Shoulder/Back Accessory:

3×8 Bench Press

3×5 Pull-up (Weight as needed)

Oly Accessory:

4×2 Clean Pulls @ 100%

Additional Conditioning Work

2 Rounds: 1000m Row (Rest 1:1), 500m Row (Rest 1:1)

Posted in Workout of the Day.