Thursday, August 2nd


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

Push Press (5×2)

Performance:

Every 2:00 Minutes For 8 Minutes (5 Sets) Complete 2 Push Presses @ 85-90%

*Between each set complete 10 (Each side) Single Arm DB/KB Row

Strict Press + Push Press (5×6)

Fitness:

Every 3 Minutes For 12 Minutes (5 Sets) Complete:

2 Strict Press + 4 Push Press @ 80-85% of Strict Press

10 Single Arm DB Rows (Each Side)

12 Seated Bent Over DB Flies

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

5 Pull-ups

10 Push Press (95/65)

20 Sit-ups

@ 0:00, 7:30 and 15:00 Complete 400m Run

*Score is total number of rounds before final run

*RX+ 10 Pull-ups and 115/75

*Level 2 – Band Assisted Pull-ups and 75/55

*Level 1 – Ring Rows and 65/45

*Athlete Notes – Goal is 5-8 rounds. Pull-ups should be quick with little rest if doing singles. Pick a weight you can complete unbroken for 10 each round.

Buy-Out

Shoulder/Lat Accessory:

4×12 Tempo Pendlay Row @ 21X2

4×10 DB Bench Press

4×6 Ring Rows

Core Accessory:

8 Rounds: Tabata Plank Hold then Tabata Side Planks (Alternating – 4 each side)

Additional Conditioning Work

10 x 10m/8w Calorie Row (Rest 30 seconds between efforts)