Thursday, March 21st


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

Split Jerk (7×1)

Performance:

Every 90 Seconds For 9 Minutes (7 Sets) Complete 1 Split Jerk @ 85-90% or build up to a peak single, possible 1RM attempts (change to 1×1)

Or…

Push Jerk (7×1)

Performance:

Every 90 Seconds For 9 Minutes (7 Sets) Complete 1 Push Jerk @ 85-90% or build up to a peak single, possible 1RM attempts (change to 1×1)

Floor Press (4 x 8-10)

Fitness:

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

8-10 Floor Press

10 Tempo Ring Rows @ 31X3

90% Max HS Hold, Shoulder Touch or Plank Hold

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

50m/40w Calorie Row

40 KB Swings (53/35)

30 Box Jumps (24/20)

20 Toes to Bar

10 Strict HSPU

*Level 2 – KB Swings (45/30), Box Jumps (20/18), Knee Raise, ABMAT HSPU

*Level 1 – KB Swings (35/25), Box Jumps (18/12), 2:1 Sit-ups, 5 HSPU Negative + 10 Seated DB Press or 20 Seated DB Press

*Athlete Notes – Goal is 1+ to 2+ rounds. KB Swings should be completed in 1-2 sets and box jumps steady until completed. Small sets on toes to bar and HSPU.

Buy-Out

Shoulder/Lat Accessory:

4×10 Barbell Row

4×6 Tempo Dips @ 31X2

Core Accessory:

5×15-20 GHD Sit-ups

Additional Conditioning Work

For Time: 50 Cal Bike, 100 Double Unders