Thursday, August 29th


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

2 Minutes – OH Mobility/Stability Drills

Warm-up

400m Run or 2-3 Minute Jump Rope/Double Under Practice

Coaches Choice Dynamic Warm-up

Skill Work/Activation

50ft KB Bottoms Up Carry (Left)

10 KB Bottoms Up Presses

50ft KB Bottoms Up Carry (Right)

10 KB Bottoms Up Windmills

1 Jerk Dip + 1 Jerk (7×1)

Performance:

Every 90 Seconds For 9 Minutes (7 Sets) Complete 1 Jerk Dip (3 Second Hold) + 1 Jerk (Begin @ 60-70% of 1RM Jerk and build to a heavy single for the day)

ZPress (4×10)

Fitness:

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

10 Z Press (Seated press in L-Sit)

10 Ring Face Pulls

12 Bent Over Flies

Metcon (No Measure)

AMRAP 15 Minutes:

100m DB/KB Front Rack Carry

10 Straight Leg Toes to Bar

10 Strict Press

10 V-ups

*Level 2 – Straight Leg Raises, Knee Tucks

*Level 1 – Knee Raises, Knee Tucks

Buy-Out

Shoulder/Lat Accessory:

4×12 Prone Bench Row

4×8 Incline DB Bench

4×8-8 Ring Pull-ups

Core Accessory:

3×10 Banded CandleSticks

Additional Conditioning Work

4x25m/20w Calories Assault Bike (1:1 Rest)

Posted in Workout of the Day.