Thursday, January 31st


CrossFit Vae Victis – CrossFit

View Public Whiteboard

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

Split Jerk (9×1)

Performance:

Every 90 Seconds For 12 Minutes (9 Sets) Complete 1 Split Jerk (Build to a peak set for the day)

Or…

Push Jerk (9×1)

Performance:

Every 90 Seconds For 12 Minutes (9 Sets) Complete 1 Push Jerk (Build to a peak set for the day)

Landmine Press (4×10)

Fitness:

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

10 (Each Side) Landmine Press

12 Gorilla Rows

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

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

10 Pull-ups

10 Push Jerks (115/75)

10 Box Jump Overs (24/20)

*RX+ 7 Bar Muscle-ups, Push Jerks (135/95), Box Jump Overs (30/24)

*Level 2 – Band Assisted Pull-ups, Push Jerks (95/65), Box Jump Overs (20/18)

*Level 1 – Ring Rows, Push Jerks (75/55), Box Jump Overs (18/12)

*Athlete Notes – Goal is 4-8 rounds. Pull-ups should be 1-2 sets or quick singles in later rounds. Barbell should be unbroken for most rounds on push jerks. Try and get each movement done and rest with transition from movement to movement.

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

3 Rounds:

20m/15w Calorie Bike

1 Minute Rest

30m/24w Calorie Row