Thursday, January 24th


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 (5×2)

Performance:

Every 2:00 Minutes For 8 Minutes (5 Sets) Complete 2 Split Jerks (Build to a peak set for the day)

Or…

Push Jerk (5×2)

Performance:

Every 2:00 Minutes For 8 Minutes (5 Sets) Complete 2 Push Jerks (Build to a peak set for the day)

Landmine Press (4×8)

Fitness:

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

8 (Each Side) Landmine Press

10 Gorilla Rows

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

Metcon (AMRAP – Rounds and Reps)

Teams of 2 –

3 Rounds Each:

Partner 1 – 500m Row

Partner 2 – AMRAP of 5 Seated DB Press (35/20)/10 Alternating Renegade Row (35/20)/10 V-ups

*Level 2 – 25/15 and Knee Tucks

*Level 1 – 20/10 and Sit-ups

*Athlete Notes – Seated press and renegade rows should be unbroken with a rest in between movements. Stay lighter on these and stay strict with rows. Athletes will score their own amrap score, and continue where they left off each time.

Buy-Out

Shoulder/Lat Accessory:

4×10 Tempo Ring Rows @ 31X3

4×3-5 Elevator Dips (Rings or Bar)

Core Accessory:

5×15-20 GHD Sit-ups

Additional Conditioning Work

4x400m Run (2 minute rest between efforts)