Thursday, August 30th


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

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

1 Jerk Dip + 1 Jerk (7×1)

Performance:

Every 90 Seconds For 9 Minutes (7 Sets) Complete 1 Jerk Dip (3 Second Hold) + 1 Jerk (Begin @ 60-70% of 1RM Jerk and build to a heavy single for the day)

Shoulder Press (4×8)

Fitness:

Every 4 Minutes For 12 Minutes (4 Sets) Complete:

8 Strict Press @ 70-75%

12 Bent Over DB Flies

30 Seconds High to Low Plank

Metcon (Time)

25-20-15-10-5

Push Press (75/55)

3-6-9-12-15

Toes to Bar

*100m Run After Each Completed Set

*RX+ Push Press (95/65) and 5-10-15-20-25 Toes to Bar

*Level 2 – Push Press (65/45) and Knee Raises

*Level 1 – Push Press (55/35) and 2:1 Sit-ups

*Athlete Notes – 8-15 minute range. Push press should be something you can cycle quickly and complete unbroken every round as the reps decrease.

Buy-Out

Shoulder/Lat Accessory:

4×8 (Each Arm) Single Arm KB or DB Row (Heavier than last week)

4×8 DB Bench Press

4×15 Band Face Pulls

Core Accessory:

Tabata Hollow Holds

Additional Conditioning Work

Partner Work: 8x200m Sprints (8 Each) Alternating Relay Style