Monday, October 7th

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)

3 Position Clean Grip Deadlift + Clean Pull + Clean + Jerk (7×1)

Performance:

Every 2 Minutes For 12 Minutes (7 Sets) Complete 3 Position Clean Grip Deadlift + Clean Pull + Clean + Jerk (Start light and build to a heavy peak for the day)

Barbell Row (4×10)

Fitness:

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

10 Barbell Row

10 (Each Side) Single Arm Tempo DB @ 21X1

10 Tempo Strict Toes to Bar or Leg Raises @2121

Metcon (Time)

For Time:

500m Row (Buy-in)

21-15-9

Shoulder to OH (115/75)

KB Swings (53/35)

2 x Sit-ups (42/30/18)

500m Row (Buy-out)

*RX+ STOH (135/95)

*Level 2 – STOH (95/65), KB Swings, (45/30)

*Level 1 – STOH (75/55), KB Swings, (35/25)

*Athlete Notes – 10-15 minute range. STOH should be completed in 1-2 sets. KBS should be unbroken each round.

Buy-Out

Shoulder/Back Accessory:

3×10 Gorilla Row/6 Tempo Bench Press @ 31X1

Oly Accessory:

4×2 Clean Pulls @ 100-105%/4×1 Jerk Dip + Jerk Drive

Additional Conditioning Work

2x800m Run (Rest 1:1)