Monday, November 23rd


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 400m Run

Coaches Choice Dynamic Warm-up

Skill Work/Activation

Oly Warm-up (Clean and Jerk)

Clean and Jerk (9×1)

Performance:

Every 90 Seconds For 12 Minutes (9 Sets) Complete 1 Clean and Jerk @ percentages listed below or complete all sets at a working weight:

75%, 80%, 85%, 90%, 95%, 100%, 100+% x 3 attempts as needed

*6 minute warm-up building to 75% start

Seated Alternating DB Arnold Press (4×10)

Fitness:

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

10 (5 Each Side) Seated Alternating DB Arnold Press

6 Pull-ups or Ring Rows

12 DB Front Y Raises

Metcon (Time)

21-15-9

Row (Calories)

STOH (115/75)

Box Jump Overs (24/20)

*RX+ STOH (135/95)

*Level 2 – STOH (95/65), Box Jump Overs (20/18)

*Level 1 – STOH (75/55), Box Jump Overs (18/12)

*Athlete Notes – 6-12 minute range. Push press should be moderately heavy but aiming for unbroken each round, look around 50% of 1RM jerk.

Buy-Out

Shoulder/Back Accessory:

3×10 – Bent Over Row/Bench Press

Oly Accessory:

4×2 Clean Pulls with Pause in Finish @ 90%/Jerk Dip @ 105-110%

Additional Conditioning Work

2x800m Run (Rest 1:1 or alternate with a partner)