Thursday, February 7th


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

Shoulder Press (5×5)

Performance:

Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 5 Strict Press @ 70-80% + 5 Strict Pull-ups

Landmine Press (4×12)

Fitness:

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

12 (Each Side) Landmine Press

15 Gorilla Rows

:30 High to Low Plank Hold or :15/:15 Top/Bottom Ring Support

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

100m Run

10 Burpees

*Athlete Notes – Goal is 5-10 rounds.

Buy-Out

Shoulder/Lat Accessory:

4×8 Tempo Ring Rows @ 31X3

4×3-5 Elevator Dips (Rings or Bar)

Core Accessory:

5×15-20 GHD Sit-ups

Additional Conditioning Work

4 Rounds:

15m/12w Calorie Bike

1 Minute Rest

20m/16w Calorie Row