Monday, January 13th


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

400m Run or 2-3 Minutes Jump Rope/Double Under Practice

Coaches Choice Dynamic Warm-up

Skill Work/Activation

Oly Warm-up (Clean and Jerk)

3 Position Clean + Jerk (Hip/Knee/Floor/Jerk) (7×1)

Performance:

Every 2 Minutes For 12 Minutes (7 Sets) Complete 3 Position Clean + Jerk (Hip, Knee, Floor, Jerk) @ approximate percentages:

60×1, 65×1, 70×1, 75×1, 80×1, 85×1, 80×1

Shoulder Press (4×8)

Fitness:

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

8 Strict Press @ 65-70%

12 (Each Side) DB Row

5-10 Ring/Bar Dips (Weight as needed)

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

200m Run

15 Russian KB Swings (70/53)

15 DB Push Press (45/25)

*Level 2 – KB Swings (53/35), DB Push Press (35/20)

*Level 1 – KB Swings (45/30), DB Push Press (25/15)

*Athlete Notes – Goal is 4-6+ rounds. Swings and push press should heavy but unbroken throughout the workout. Keep a steady pace, resting between movements.

Buy-Out

Shoulder/Back Accessory:

4×8 (Each Side) –Tempo Landmine Press @31X1/4×10 Single Arm DB Row

Oly Accessory:

4×2 Clean Pulls @ 110%/4×3 Jerk Dip @ 110%

Additional Conditioning Work

EMOM For 5 Minutes: 5 Burpees + Max Double Unders