Thursday, February 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

500m Row 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 (9×1)

Performance:

Every 90 Seconds For 12 Minutes (9 Sets) Complete 2 Push Press + 1 Jerk @ 70-75% of 1RM Push Press

Floor Press (4 x 8-10)

Fitness:

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

8-10 Floor Press

6 Tempo Ring Rows @ 31X3

2-3 Wall Climbs + HS Hold

Metcon (Time)

3 Rounds For Time:

400m Run

15 Power Snatch (75/55)

15 Box Jump Overs (24/20)

*RX+ Power Snatch (95/65)

*Level 2 – Power Snatch (65/45), Box Jump Overs (20/18)

*Level 1 – Power Snatch (55/35), Box Jump Overs (18/12)

*Athlete Notes – 9-15 minute range. This should be light and fast on power snatches. Working on cycling the bar in 1-2 sets.

Buy-Out

Shoulder/Lat Accessory:

4×12 Barbell Row

4×5 Tempo Dips @ 31X2

Core Accessory:

5×15-20 GHD Sit-ups

Additional Conditioning Work

For Time: 50 Calorie Bike, 1000m Row, 200 Double Unders