Thursday, September 12th


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

Split Jerk (7×1)

Performance:

Every 90 Seconds For 9 Minutes (7 Sets) Complete 1 Split Jerk @ 80-90% of 1RM

Or…

Push Jerk (7×1)

Performance:

Every 90 Seconds For 9 Minutes (7 Sets) Complete 1 Push Jerk @ 80-90% of 1RM

ZPress (4×8)

Fitness:

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

8 Z Press (Seated press in L-Sit)

10 Ring Face Pulls

12 DB Rows (6 each side)

Metcon (No Measure)

AMRAP 12 Minutes:

200ft DB/KB Carry (1 Front Rack/1 Farmers)

10 Alternating DB Renegade Row

20 Shoulder Taps (From HS)

*Level 2 – Handstand Hold/Weight Shift

*Level 1 – 20 Shoulder Taps From Plank

Buy-Out

Shoulder/Lat Accessory:

4×10 Prone Bench Row

4×6 Incline DB Bench

4×8 Ring Pull-ups

Core Accessory:

3×10 Banded CandleSticks

Additional Conditioning Work

6x15m/12w Calories Assault Bike (1:1 Rest)