Thursday, August 22nd


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

500m Row 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 Drive + 1 Push Press + 2 Jerks (5×1)

Performance:

Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 1 Jerk Drive + 1 Push Press + 2 Jerks @ 80-85% of 1RM Push Press

ZPress (4×8)

Fitness:

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

8 Z Press (Seated press in L-Sit)

12 Ring Face Pulls

15 Bent Over Flies

Metcon (No Measure)

EMOM For 12 Minutes (4 Rounds)

Minute 1 – Row (Calories)

Minute 2 – KB Suitcase + OH Carry (50Ft Lengths)

Minute 3 – Weighted Hollow Hold/Rock

*Level 2 – Hollow Hold/Rock

*Level 1 – Tuck Hold

*20 Second Transition After Each Round

*Athlete Notes – Share KB’s/DB’s and stagger as needed at different stations. Focus on your strokes per minute on the rower, stick to 23-25 SPM, keep your heels down and hit strong pulls. Choose a weight you feel stable with on carries.

Buy-Out

Shoulder/Lat Accessory:

4×10 Prone Bench Row

4×6 Incline DB Bench

4×6-8 Ring Pull-ups

Core Accessory:

Tabata Plank Holds

Additional Conditioning Work

2x50m/40w Calories Assault Bike (1:1 Rest)