Thursday, April 18th


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

2-3 Minute Jump Rope/Double Under Practice

Coaches Choice Dynamic Warm-up

Skill Work/Activation

50ft KB OH Carry

10 Seated KB Press

50ft KB OH Carry

10 KB Windmill (5L/5R)

Shoulder Press (6×6)

Performance:

Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 6 Strict Press @ 65%

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

Seated DB Press (5×8)

Fitness:

Every 3 Minutes For 12 Minutes (5 Sets) Complete:

8 Seated DB Press

8 Ring Rows

:30 Bent Over DB Fly Hold

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

21m/15w Calorie Row

15 Push Jerks (115/75)

9 Toes to Bar

*RX+ 135/95, 12 Toes to Bar

*Level 2 – 95/65, Hanging Knee Raises

*Level 1 – 75/55, 2:1 Sit-ups

*Athlete Notes – Goal is 3-5 rounds. Push jerks should be completed in 1-2 sets per round. Work on cycling small sets of toes to bar.

Buy-Out

Shoulder/Lat Accessory:

4×15 Band Face Pulls

4×8 (Each Arm) Alternating DB Single Arm Bench Press

4×8 Ring Dips

Core Accessory:

Tabata Hollow Rocks

Additional Conditioning Work

5 Rounds: 30 Seconds Max Assault Bike for Calories/Rest 1 Minute or alternate with partner, resting while partner works.