Thursday, April 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

2-3 Minute Jump Rope/Double Under Practice

Coaches Choice Dynamic Warm-up

Skill Work/Activation

100ft OH Plate Carry

10 Seated DB Press

100ft OH Plate Carry

10 DB Windmill (5L/5R)

Shoulder Press (6×8)

Performance:

Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 8 Strict Press @ 62%

Or…

Seated DB Press (5×10)

Fitness:

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

10 Seated DB Press

5-10 Pull-ups or Ring Rows

10 Bent Over DB Flies

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

RX –

250m/200w Row

15 Sit-ups

12 DB Push Press (45/25)

9 Toes to Bar

*No RX+

*Level 2 – DB Push Press (35/20) and Hanging Knee Raises

*Level 1 – DB Push Press (25/15) and Candle Sticks or Lying Knee Raises

*Athlete Notes – Goal is 3-4 Rounds today. DB push press should be unbroken. Toes to bar in big sets or quick singles.

Buy-Out

Shoulder/Lat Accessory:

4×20 Band Face Pulls

4×10 (Each Arm) Alternating DB Single Arm Bench Press

4×10 Ring Dips

Core Accessory:

Tabata Hollow Holds

Additional Conditioning Work

3×20 Calorie Assault Bike/Rest 2 Minutes