Thursday, October 4th

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

400m Run 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 (7×3)

Performance:

Every 2 Minutes For 12 Minutes (7 Sets) Complete 3 Strict Press (Start light and build to a peak set of 3 for the day)

*After each set complete 5 strict pull-ups (weight as needed)

Seated Shoulder Press (4×8)

Fitness:

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

8 Seated Press @ 60-70%

12 Lateral + Front Raise

15 Band Face Pulls

Metcon (Time)

20 Toes to Bar

30 Alternating DB Snatch (45/25)

40 Box Step-ups (Goblet Style 45/25 to 20″ or less)

30 Alternating DB Snatch (45/25)

20 Toes to Bar

*RX+ Reps = 30, 40, 50, 40, 30 and Box Step-Ups to 24″/20″

*Level 2 – Knee Raises, DB Snatch and Box Step-ups (35/20)

*Level 1 – Sit-ups, DB Snatch and Box Step-ups (25/15)

*Athlete Notes – 12-15 minute range. Break toes to bar in sets or go to quick singles to complete. DB Snatches should be done in 1-2 rounds each set. Break step-ups into 3-4 sets as needed.

Buy-Out

Shoulder/Lat Accessory:

4×8 Floor Press

4×15 Band Face Pulls

Core Accessory:

5×10-15 GHD Sit-ups

Additional Conditioning Work

800m Run For Time