Thursday, April 11th


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

400m Run or 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 (6×8)

Performance:

Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 8 Strict Press @ 62%

Seated DB Press (4×10)

Fitness:

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

10 Seated DB Press

10 Ring Rows

:30 Bent Over DB Fly Hold

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

42 Double Unders

15 DB Push Press (45/25)

10 Alternating DB Renegade Row

*RX+ 63 Double Unders

*Level 2 – 21 Double Unders, DB Push Press/Row (35/20)

*Level 1 – 15 Double Under Attempts or 2:1 Singles, DB Push Press/Row (25/15)

*Athlete Notes – Goal is 4-6 rounds. DB push press should be unbroken/max 2 sets in later rounds.

Buy-Out

Shoulder/Lat Accessory:

4×20 Band Face Pulls

4×10 (Each Arm) Alternating DB Single Arm Bench Press

4×10 Ring Dips

Core Accessory:

Tabata Hollow Holds

Additional Conditioning Work

3×20 Calorie Assault Bike/Rest 2 Minutes