Thursday, March 15th

CrossFit Vae Victis – CrossFit

View Public Whiteboard

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 Minutes Jump Rope/Double Under Practice

Coaches Choice Dynamic Warm-up

Skill Work/Activation

50ft Bottoms Up KB Carry (Right)

10 Bottoms Up KB Press

50ft Bottoms Up KB Carry (Left)

10 Bottoms Up KB Windmills

Push Jerk (7×2)

Every 2 Minutes For 12 Minutes (7 Sets) Complete 2 Push Jerks @ 70-75% of 1RM Jerk

Or…

Split Jerk (7×2)

Every 2 Minutes For 12 Minutes (7 Sets) Complete 2 Split Jerks @ 70-75% of 1RM Jerk

Metcon (Time)

90-60-30

Double Unders (2:1 Singles)

30-20-10

Alternating Single Arm DB Snatch (45/25)

RX+ 90/90/90 Double Unders

Buy-Out

Shoulder/Lat Accessory:

4×10 Kneeling Halos

4×10 (Each Side) Single Arm DB Row

4×10 DB Lateral + Front Raise

Core Accessory:

3 x 1 Minute Chinese Plank (Face Down)

Additional Conditioning Work

3 Rounds For Max Calories:

90 Second Assault Bike/3 Minute Rest