Thursday, April 4th


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 Bottoms Up Carry (Left)

10 KB Bottoms Up Presses

50ft KB Bottoms Up Carry (Right)

10 KB Bottoms Up Windmills

2 Push Press + 1 Jerk (6×1)

Performance:

Every 2 Minutes For 10 Minutes (6 Sets) Complete 2 Push Press + 1 Jerk @ 80-90% of 1RM Push Press

Shoulder Press (4×6)

Fitness:

Every 3 Minutes For 9 Minutes (4 Sets) Complete:

6 Strict Press @ 75-80%

5 Tempo Pull-ups @ 31X1

15 DB Flies

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

21 Alternating DB Snatch (45/25)

15 Box Jumps (24/20)

9 Pull-ups

*RX+ 5 Ring Muscle-ups

*Level 2 – Alt. DB Snatch (35/20), Box Jumps (20/18), Band Assisted or Jumping Pull-ups

*Level 1 – Alt. DB Snatch (25/15), Box Jumps (18/12), Jumping Pull-ups or Ring Rows

Buy-Out

Shoulder/Lat Accessory:

4×8 Tempo Barbell Row @ 31X1

4×8 Dips (Weight as needed)

Core Accessory:

5×15-20 GHD Sit-ups

Additional Conditioning Work

2 Rounds For Time: 750m Row + 800m Run