Thursday, June 6th


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 (L)

10 Half Kneeling KB Press/10 Halo’s

50ft KB Bottoms Up Carry (R)

10 KB Windmills

Shoulder Press (5×4)

Performance:

Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 4 Strict Press @ 86%

*After each set of press, complete 5 Pull-ups (Weight if possible)

DB Hollow Floor Press (4×12)

Fitness:

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

12 DB Hollow Floor Press

12 KB Gorilla Row

20 Band Face Pulls

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

30 Double Unders

15 Push Press (75/55)

30 Sit-ups

*RX+ 50 Double Unders, Push Press (95/65)

*Level 2 – 15 Double Unders, Push Press (65/45)

*Level 1 – 2:1 Single Unders, Push Press (55/35)

*Athlete Notes – Goal is 4-6 rounds. Pick something you expect to go unbroken with on double unders and push press. Should be a smooth steady pace from the start, trying to hold that consistent for the entire workout.

Buy-Out

Shoulder/Lat Accessory:

4×12 KB Gorilla Row

4×12 Bent Over Flies

4×20 Band Face Pulls

Core Accessory:

Monthly Challenge Work

Additional Conditioning Work

8x200m Run (1 minute rest between efforts)