Monday, October 28th


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 (9×1)

Performance:

Every 90 Seconds For 12 Minutes (9 Sets) Complete 1 Snatch (Start at 70% and build to a peak single for the day, no more than 3 attempts at 1RM if attempting)

Seated Shoulder Press (4×8)

Fitness:

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

8 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:

200m Run

15 Russian KB Swings (53/35)

15 Push Press (75/55)

*RX+ Russian KB Swings (70/53), Push Press (95/65)

*Level 2 – Russian KB Swings (45/30), Push Press (65/45)

*Level 1 – Russian KB Swings (35/25), Push Press (55/35)

*Athlete Notes – Goal is 3+ to 6 rounds. Stay fast and go unbroken on swings and push press. Rest during transitions.

Buy-Out

Shoulder/Back Accessory:

3×10 Barbell Row/8 Bench Press

Oly Accessory:

4×2 Snatch Pull + Hi-Pull @ 75-80%/4×5 OH Squat

Additional Conditioning Work

5x18m/15w Calorie Row (Rest 1:1)

Posted in Workout of the Day.