Thursday, July 25th


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

Push Press (5×3)

Performance:

Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 3 Push Presses @ 80-85%

*Between each set complete 8 (Each side) Single Arm DB/KB Row

Tempo DB Push Press (4×8)

Fitness:

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

8 Tempo DB Push Press @ 31X1

10 (Each Arm) Single Arm DB Row with Rotation

15 Seated DB External Rotation

Metcon (No Measure)

AMRAP 12 Minutes:

100m Run

5 L-Pull-ups

10 Strict Press @ 50-60% of 1RM

15 Sit-ups

*Level 2 – Strict Pull-ups

*Level 1 – Ring Rows

*Athlete Notes – All pull-ups are strict, band assist as needed. Work on your pull-ups and hit strict sit-ups without rocking.

Buy-Out

Shoulder/Lat Accessory:

4×10 Tempo Pendlay Row @ 21X2

4×10 DB Bench Press

4×10 Wide Pull Ring Rows

Core Accessory:

Monthly Challenge Work

Additional Conditioning Work

10 Minutes: :30hard/:30light Row