Thursday, November 15th


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

Jerk (3 Second Hold In Receiving Position) (5×3)

Performance:

Every 2 Minutes For 8 Minutes (5 Sets) Complete 3 Pause Jerks (Push or Split: 3 Second Hold in Receiving Position – Start light and work on technique, build by feel)

Shoulder Press (4×5)

Fitness:

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

5 Strict Press

15 Barbell Row

100ft Front Rack/Overhead Carry (KB or DB)

Metcon (AMRAP – Reps)

AMRAP 10 Minutes:

5 Burpees

10 Double Unders

10 Burpees

20 Double Unders

15 Burpees

30 Double Unders

*Continue to add 5 burpees and 10 double unders each round until time expires

*Level 2 – ½ Double unders, following same rep scheme as burpees

*Level 1 – 2:1 Singles

*Athlete Notes – Pick a double/single under that allows you to continue to move steadily throughout the workout, without breaks early on, breaking as you get into the larger sets.

Buy-Out

Shoulder/Lat Accessory:

4×6 Tempo Barbell Row @31X1

4×7 Tempo Strict Ring/Bar Dips @ 31X1

Core Accessory:

5×15-20 GHD Sit-ups

Additional Conditioning Work

5x250m Row (1 minute rest between efforts)