Thursday, August 16th


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

2 Push Press + 3 Jerks (5×1)

Performance:

Every 2 Minutes For 8 Minutes (5 Sets) Complete 2 Push Press + 3 Jerks @ 75-80% of Push Press 1RM

Shoulder Press (4×12)

Fitness:

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

12 Strict Press @ 50%

12 Bent Over DB Flies

Accumulate 40 Seconds in Hollow Hold (Break as needed)

Metcon (Time)

3 Rounds For Time:

100m Farmers Carry (45/25)

15 DB Push Press (45/25)

15 Toes to Bar

*Level 2 – Farmers Carry/Push Press (35/20) and 12 Toes to Bar

*Level 1 – Farmers Carry/Push Press (25/15) and Knee Raises or 2:1 Sit-ups

*Athlete Notes – 6-12 minute range. Farmers carry should be a weight you can come down and back without any break. Push press should be 1-2 sets and toes to bar scale or modify as needed to complete in around 1 minute each round.

Buy-Out

Shoulder/Lat Accessory:

4×10 (Each Arm) Single Arm KB or DB Row

4×8 DB Bench Press

4×15 Band Face Pulls

Core Accessory:

Tabata Hollow Holds

Additional Conditioning Work

Partner Work: 6x200m Sprints (6 Each) Alternating Relay Style