Monday, January 6th


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)

3 Position Snatch (Hip/Knee/Floor) (7×1)

Performance:

Every 2 Minutes For 12 Minutes (7 Sets) Complete 3 Position Snatch (Hip, Knee, Floor) @ approximate percentages:

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

Shoulder Press (4×6)

Fitness:

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

6 Strict Press @ 65-70%

12 (Each Side) DB Row

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

Metcon (AMRAP – Reps)

EMOM For 12 Minutes (4 Rounds):

Minute 1: 15m/12w Calorie Row

Minute 2: 15 DB Step-ups (1×45/25)

Minute 3: 15 V-ups

*Level 2 – DB Step-ups (35/20), Knee Tucks

*Level 1 – DB Step-ups (25/15), Sit-ups

*Athlete Notes – Pick a weight you can complete quality step-ups with and complete all reps with time to rest. V-ups should be quick, moving right back to the rower during rest.

Buy-Out

Shoulder/Back Accessory:

4×6 (Each Side) –Tempo Landmine Press @31X1/4×10 Single Arm DB Row

Oly Accessory:

4×3 Snatch Pulls @ 100%/4×3 Snatch Balance

Additional Conditioning Work

Tabata Double Unders

Posted in Workout of the Day.