Monday, December 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 and Stability Drills

Warm-up

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

Coaches Choice Dynamic Warm-up

Skill Work/Activation

Oly Warm-up (Snatch)

Paused Snatch Pull + Snatch (7×1)

Performance:

Every 90 Seconds For 9 Minutes (7 Sets) Complete Paused Snatch Pull + Snatch (2 second pause at knee – start light and build to a peak set for the day)

DB Arnold Press (4×10)

Fitness:

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

10 Seated DB Arnold Press

5 Tempo Pull-ups or Ring Rows @ 31X2

6 DB Lateral + Y + Front Raises

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

40 Double Unders

7 Clean and Jerks (135/95)

14 Toes to Bar

*RX+ 80 Double Unders

*Level 2 – 20 Double Unders, Clean and Jerks (115/75), Knee Raises

*Level 1 – 2:1 Single Unders, Clean and Jerks (95/65) or DB Hang Clean and Jerk, 2:1 Sit-ups

*Athlete Notes – Goal is 3 to 5 rounds. Clean and jerks should be moderately heavy but completed in small sets/quick singles.

Buy-Out

Shoulder/Back Accessory:

3×8 Bent Over Row/4 Bench Press

Oly Accessory:

4×2 Snatch Pulls with Pause in Finish @ 95%/Snatch Balance + 2 OH Squats

Additional Conditioning Work

4x500m Row (Rest 1:1)