Monday, February 10th


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 2-3 Minutes Jump Rope/Double Under Practice

Coaches Choice Dynamic Warm-up

Skill Work/Activation

Oly Warm-up (Clean and Jerk)

Clean and Jerk (10×2/1)

Performance:

Every 90 Seconds (10 Sets) Complete Clean and Jerks @ approximate percentages based off feel:

65×2, 70×2, 75×2, 80×1, 85×1, 90×1, 95×1, 100×1, 100+x1, 100+x1

*Complete Warm-up Sets @ 50/55/60×2

Half Kneeling DB Press (4×10)

Fitness:

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

10 Half Kneeling DB or KB Press (5 each side)

10 Single Arm Tempo Ring Row @ 31X3 (5 each side)

12 Hanging Knee Raises

Metcon (Time)

21-15-9

Calorie Row

Push Press (95/65)

*10 Strict Pull-ups After Each Round

*RX+ Push Press (115/75)

*Level 2 – Push Press (75/55), Band Assisted Strict Pull-ups

*Level 1 – Push Press (65/45), Jumping Pull-ups

*Athlete Notes – 6-12 minute range. Push press should be unbroken each round. Scale pull-ups as needed to keep moving quickly.

Buy-Out

Shoulder/Back Accessory:

4×5 –Tempo Bench Press @ 31X1/4×8 BB Row

Oly Accessory:

4×2 Clean Hi-Pulls @ 70%/4×2 Jerk Balance

Additional Conditioning Work

10×10 Calorie Assault Bike (Rest as needed between each interval)