Monday, April 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

Dynamic Warm-up

Skill Work/Activation

Oly Warm-up (Snatch)

Power Snatch + Snatch + OH Squat (10×1)

Performance:

Every 90 Seconds (10 Sets) Complete Power Snatch + Snatch + OH Squat @ 60-70%

Support Your Local Box Workout 2 (Time)

For time:

100 double-unders

21 burpees

75 double-unders

15 burpees

50 double-unders

9 burpees

Time cap: 15 minutes
*Optional – Rest 5 minutes and complete death by burpees

Death By Burpees (AMRAP – Rounds and Reps)

With a continuously running clock perform 1 burpee the first minute, 2 burpees the second minute, 3 burpees the third minute, and so on, continuing to add 1 each minute until you cannot complete the required number of reps in the given minute.

Score total rounds and reps in the last round completed.

Buy-Out

Shoulder/Back Accessory:

3×10 – Bent Over Row/Bench or DB Bench Press

Oly Accessory:

4×3 Snatch Pulls @ 90-95%/OHS + 2 Snatch Balance

Posted in Workout of the Day.