Thursday, July 5th


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 (9×1)

Performance:

Every 90 Seconds For 12 Minutes (9 Sets) Complete 1 Push Press (Build up to a heavy single for the day)

Strict Press + Push Press (5×10)

Fitness:

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

5 Strict Press + 5 Push Press @ 60%

8 (Each Arm) Single Arm DB Row

12 DB Front Raise + Lateral Raise

Metcon (Time)

50 Double Unders (Buy-In)

21-15-9

DB Push Press (45/25)

Box Jumps (24/20)

50 Double Unders (Buy-Out

*RX+ 100 Double Under Buy-in/out

*Level 2 – 30 Double Unders, 35/20 and 20/18

*Level 1 – 100 Single Unders, 25/15 and 18/12 or step-ups

*Athlete Notes – 6-10 minute range. Buy-in/out should take 1-2 minutes. Pick something you expect to go unbroken with on push press.

Buy-Out

Shoulder/Lat Accessory:

4×12 Pendlay Row (6 Tempo @ 31X3/6 Regular)

4×16 Single Arm DB Bench (8 Each Side – Hold resting DB off chest and stabilize)

4×15 Band Face Pulls

Core Accessory:

4 Rounds: Tabata Hollow Hold then Tabata Plank Hold

Additional Conditioning Work

8×20 Second Assault Bike Sprint (20 Second Rest)