Monday, October 10th


CrossFit Vae Victis – CrossFit

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/Stability

Warm-up

2-3 Minutes Jump Rope/Double Under Practice

Coaches Choice Dynamic Warm-up

Skill Work/Activation

Oly Warm-up (Clean)

Clean + Thruster (7×1)

Every 90 Seconds For 9 Minutes (7 Sets) Complete Clean + Thruster (Start @ 50-60% of 1RM Clean and Jerk and build to a peak set for the day)

*Clean can be power clean or squat

Metcon (Time)

For Time:

1000m Row

50 Hang Power Cleans (75/55)

30 Push-ups or Ring Push-ups

RX+ Hang Power Cleans (95/65) + HSPU

Buy-Out

3 x Max Effort L-Sit Hold (Rest as needed)

Posted in Workout of the Day.