Thursday, June 13th

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

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

Warm-up

400m Run or 2-3 Minute Jump Rope/Double Under Practice

Coaches Choice Dynamic Warm-up

Shoulder Press (5×3)

Performance:

Every 3:00 Minutes For 12:00 Minutes (5 Sets) Complete 3 Strict Press @ 89%

*After each set of press, complete 5 Tempo Pull-ups (Tempo @ 2111)

DB Hollow Floor Press (4×10)

Fitness:

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

10 DB Hollow Floor Press

12 KB Gorilla Row

20 Band Face Pulls

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

18m/15w Calorie Row

25 Sit-ups

400ft Single Arm Farmer’s Carry (200L/200R with 45/25)

10 (5/side) Single Arm DB Push Press (45/25)

*Level 2 – Carry/Push Press (35/20)

*Level 1 – Carry/Push Press (25/15)

*Athlete Notes – Goal is 3-5 rounds. Quality carries, can be a walk or a light run if able to maintain quality position. Focus on good lockout in single arm push press, slow this movement down.

Buy-Out

Shoulder/Lat Accessory:

4×10 KB Gorilla Row

4×10 Bent Over Flies

4×15 Band Face Pulls

Core Accessory:

Monthly Challenge Work

Additional Conditioning Work

10 Minute Max Calorie Bike (1:00on/1:00off)