Wednesday, July 3rd


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 (5×5)

Performance:

Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 5 Push Press @ 70-75%

DB Hollow Floor Press (4×8)

Fitness:

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

8 DB Hollow Floor Press (Heavier than last week)

12 KB Gorilla Row

20 Band Face Pulls

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

1000m Row (Buy-In)

5 Push Jerks (115/75)

10 Push-ups

15 Jumping Lunges

*RX+ Push Jerks (135/95)

*Level 2 – Push Jerks (95/65)

*Level 1 – Push Jerks (75/55), Reverse Lunge (No Jump)

*Athlete Notes – Goal is 4-8 rounds.

Buy-Out

Extra Credit:

Shoulder/Lat Accessory:

4×10 KB Gorilla Row (Heavier than last week)

4×10 Bent Over Flies

4×20 Band Face Pulls

Core Accessory:

Monthly Challenge Work

Additional Conditioning Work

3×1:00 Assault Bike (Rest 1 minute between efforts)