Thursday, June 20th


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 400m Run

Coaches Choice Dynamic Warm-up

Skill Work/Activation

50ft KB Bottoms Up Carry (L)

10 Half Kneeling KB Press/10 Halo’s

50ft KB Bottoms Up Carry (R)

10 KB Windmills

Shoulder Press (5×2)

Performance:

Every 2:30 Minutes For 10:00 Minutes (5 Sets) Complete 2 Strict Press @ 92%

*After each set of press, complete 5 Tempo Pull-ups @ 3111

DB Hollow Floor Press (4×12)

Fitness:

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

12 DB Hollow Floor Press (Same weight as last week)

10 KB Gorilla Row

20 Band Face Pulls

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

1000m Row (Buy-In)

10 Alternating Renegade Row (45/25)

10 Push-ups

10 Single Arm DB Hang Clean and Jerk (45/25 – 5/side)

*RX+ Ring Dips

*Level 2 – DB (35/20), Band Assisted or Negative Push-ups

*Level 1 – DB (25/15), Box Push-ups

*Athlete Notes – Goal is 4-8 rounds. Strong row to start, don’t blow it out but maintain a good hard pace. Focus on quality reps without any rotation on DB Row, lighter and stronger is better here.

Buy-Out

Shoulder/Lat Accessory:

4×12 KB Gorilla Row (Same weight as last week)

4×12 Bent Over Flies

4×20 Band Face Pulls

Core Accessory:

Monthly Challenge Work

Additional Conditioning Work

5 Minute Assault Bike