Monday, November 18th


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 (Clean and Jerk)

Paused Clean and Jerk (9×1)

Performance:

Every 90 Seconds For 12 Minutes (9 Sets) Complete Paused Clean and Jerk (2 second pause above knee. Start light and build to a peak single for the day)

Seated Shoulder Press (4×6)

Fitness:

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

6 Seated Press

12 Tempo Gorilla Row @ 21X1

:20-:30 L-Sit or Tuck Hold (Rings or Bar)

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

15 Push Jerks (95/65)

30 Air Squats

40 Double Unders

*RX+ Push Jerk (115/75), 60 Double Unders

*Level 2 – Push Jerk (75/55), 20 Double Unders

*Level 1 – Push Jerk (65/45), 2:1 Single Unders

*Athlete Notes – Don’t worry about rounds and reps. Slow down on the push jerk and work on a strong overhead position in the catch. Check your air squats, if you’re unsure, use a wallball to gauge depth.

Buy-Out

Shoulder/Back Accessory:

3×12 Barbell Row/3 Bench Press

Oly Accessory:

4×2 Clean Pull + Hi-Pull @ 90%/4×2 Jerk Drive

Additional Conditioning Work

4x400m Run (Rest 1:1)

Posted in Workout of the Day.