Thursday, July 12th

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

Push Press (5×5)

Performance:

Every 2:00 Minutes For 8 Minutes (5 Sets) Complete 5 Push Presses @ 70-75%

*Between each set complete 8 (Each side) Single Arm DB/KB Row

Strict Press + Push Press (5×8)

Fitness:

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

4 Strict Press + 4 Push Press @ 70% of Strict Press

10 (Each Arm) Single Arm DB Row

15 Seated DB External Rotation

Metcon (Time)

500m Row (Buy-in)

10-8-6-4-2 Push Jerk (135/95)

*20 Medball Sit-ups after each round of push jerk (20/14)

500m Row (Buy-out)

*RX+ 155/105

*Level 2 – 115/75

*Level 1 – 95/65 or DB Push Jerk

*Athlete Notes – 10-15 minute range. Pick something moderately heavy but you expect to go unbroken for push jerk.

Buy-Out

Shoulder/Lat Accessory:

4×10 Tempo Pendlay Row @ 21X2

4×10 DB Bench Press

4×10 Wide Pull Ring Rows

Core Accessory:

4 Rounds: Tabata Hollow Hold then Tabata Plank Hold

Additional Conditioning Work

2 Minute Max Calories Assault Bike Sprint