Monday, September 26th


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 and Jerk)

Power Clean & Jerk (10×2)

EMOM For 10 Minutes (10 Sets) Complete 2 Power Clean + Jerk @ 75% of 1RM Clean and Jerk (Reset as needed for 2nd rep)

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

10 Push Press (95/65)

10 Box Jumps (24/20)

10 Toes to Bar

RX+ 115/75

Buy-Out

3 Rounds (Rest as needed between rounds):

1 Minute – L-Sit Hold (Accumulate as many seconds as possible each minute)

Posted in Workout of the Day.