Thursday, May 10th


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 (L)

10 Half Kneeling KB Press/10 Halo’s

50ft KB Bottoms Up Carry (R)

10 KB Windmills

Shoulder Press (6×8)

Performance:

Every 3:00 Minutes For 15:00 Minutes (6 Sets) Complete 8 Strict Press @ 74%

*As we proceed with heavier percentages…if you can’t complete all reps in 1 unbroken set, rack the bar and take a short break, then complete remaining reps. Goal is to complete all 30 reps or as many as manageable throughout the 18 minutes

Or…

Seated Shoulder Press (5×10)

Fitness:

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

10 Seated Press @ 50-60%

10 Barbell Row

15 DB Lateral + Front Raise

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

RX –

40 Double Unders

20 V-ups

10 Push Jerks @ 40% of 1RM Jerk

*RX+ 60 Double Unders and Push Jerks @ 155/105

*Level 2 – 20-30 Double Unders

*Level 1 – 80 Singles/Sit-ups

*Athlete Notes – Goal is 4-6 rounds. If double unders are too high scale to something you expect to go unbroken or in 2 sets with a break. Jerks should be unbroken.

Buy-Out

Shoulder/Lat Accessory:

4×15 Pendlay Row

4×15 (Each Arm) DB Single Arm Bench Press (Don’t alternate, keep resting DB off chest)

4×5 HSPU (Strict with deficit as needed)

Core Accessory:

Tabata Hollow Rock

Additional Conditioning Work

Assault Bike – 5 Rounds of :30 on/1 Minute Rest