Thursday, June 7th


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 Minutes 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

Shoulder Press (5×4)

Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 4 Strict Press @ 86%

DB Arnold Press (5×10)

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

10 DB Arnold Press

10 DB Front Raise + Lateral Raise

10 Band Press + 30 Second Hold

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

30 Double Unders

15 Push Press (75/55)

30 Sit-ups

*RX+ 50 Double Unders and 95/65

*Level 2 – 15 Double Unders and 65/45

*Level 1 – 2:1 Single Unders and 55/35

*Athlete Notes – Goal is 6-8 rounds. Pick something you expect to go unbroken with on double unders and push press. Should be a smooth steady pace from the start, trying to hold that consistent for the entire workout.

Buy-Out

Shoulder/Lat Accessory:

4×10 Pendlay Row (5 Tempo @ 31X3/5 Regular)

4×10 Alternating Bottoms Up KB Press

4×20 Band Face Pulls

Core Accessory:

Tabata Hollow Holds

Additional Conditioning Work

3×20 burpees AFAP (Rest 1 minute)