Monday, December 30th


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 (9×2/1)

Performance:

Every 90 Seconds For 12 Minutes (9 Sets) Complete Clean and Jerks @ approximate percentages:

65×2, 70×2, 75×2, 80×2, 85×1, 90×1, 90×1, 95×1, 90×1

*Warm up with doubles at 50, 55 and 60%

*Reset from floor on all doubles

Shoulder Press (4×8)

Fitness:

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

8 Strict Press @ 60-65%

10 (Each Side) DB Row

5-10 Ring/Bar Dips (Weight as needed)

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

18m/15w Calorie Row

12 Toes to Bar

9 Push Jerks @ 50% up to (155/105)

*Level 2 – Knee Raises

*Level 1 – 2:1 Sit-ups

*Athlete Notes – Goal is 3-5+ rounds. Toes to bar should be completed in small sets of 3-4 if breaking. Work on stringing these together and cycling reps even if not getting full toes to bar.

Buy-Out

Shoulder/Back Accessory:

4×8 (Each Side) –Tempo Landmine Press @31X1/4×12 Single Arm DB Row

Oly Accessory:

4×3 Clean Pulls @ 100%/4×3 Jerk Balance

Additional Conditioning Work

3×1 Minute Double Unders/Jump Rope

Posted in Workout of the Day.