Thursday, March 28th


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

3 Push Press + 2 Jerks (5×1)

Performance:

Every 2 Minutes For 8 Minutes (5 Sets) Complete 3 Push Press + 2 Jerks @ 75-80% of 1RM Push Press

Shoulder Press (4×8)

Fitness:

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

8 Strict Press

5 Tempo Pull-ups @ 31X1

20 DB Flies

Metcon (AMRAP – Rounds and Reps)

Teams of 2:

AMRAP 12 Minutes:

Partner 1: 200m Run

Partner 2: 7 STOH (115/75), 14 Sit-ups, 7 Box Jump Overs (24/20)

*Score is total rounds and reps of 7/14/7. Pick up where partner left off

*RX+ STOH (135/95)

*Level 2 – STOH (95/65), BJO (20/18)

*Level 1 – STOH (75/55), BJO (18/12)

*Athlete Notes – STOH should be unbroken each round, aiming for one round before partner returns from run.

Buy-Out

Shoulder/Lat Accessory:

4×10 Tempo Barbell Row @ 31X1

4×10 Dips (Weight as needed)

Core Accessory:

5×15-20 GHD Sit-ups

Additional Conditioning Work

3 Rounds For Time: 500m Row + 400m Run