Thursday, September 26th


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

Shoulder Press (6×5)

Performance:

Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 5 Strict Press (Build to a peak set of 5 for the day)

*After each set complete 5 strict pull-ups (weight as needed)

Landmine Press (4×10)

Fitness:

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

10 (Each side) Landmine Press

5 Strict Pull-ups

:30 Isometric DB Row Hold

Metcon (No Measure)

EMOM For 12 Minutes (4 Rounds)

Minute 1 – Row (Calories)

Minute 2 – Sit-up to Press w/Plate

Minute 3 – Alternating Turkish Get-ups

*20 Second Transition After Each Round

Buy-Out

Shoulder/Lat Accessory:

4×10 Floor Press

4×5 Tempo Ring Rows @ 31X3

4x:30 Ring Support

Core Accessory:

Tabata GHD Hold

Additional Conditioning Work

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