Monday, December 9th


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 (Snatch)

Snatch (9×2/1)

Performance:

Every 90 Seconds For 12 Minutes (9 Sets) Complete Snatches @ approximate percentages:

55×2, 60×2, 65×2, 70×2, 75×2, 80×1, 80×1, 85×1, 80×1

Half Kneeling DB Press (4×12)

Fitness:

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

12 (6 Each side) Half Kneeling KB/DB Press

5 Tempo Pull-ups @ 31X2

15 Tempo Band Face Pulls @ 21X2

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

15m/12w Calorie Row

20 Alternating DB Snatch (45/25)

15 V-ups

*Level 2 – DB Snatch (35/20)

*Level 1 – DB Snatch (25/15), Sit-ups

*Athlete Notes – Goal is 4-6 rounds. Set a steady pace on the row, rest during transition to DB/V-ups, get them done and rest during transition back to rower.

Buy-Out

Shoulder/Back Accessory:

3×8 – Seated KB Arnold Press/8 DB Tempo Front Raises and 8 DB Tempo Lateral Raises @21X1

Oly Accessory:

4×2 – 3 Position Snatch Pulls @ 80%/4×5 BTN Snatch Grip Sots Press

Additional Conditioning Work

5×1 Minute Assault Bike (1 Minute Rest Between Efforts)

Posted in Workout of the Day.