Thursday, March 8th


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 Minutes Jump Rope/Double Under Practice

Coaches Choice Dynamic Warm-up

Skill Work/Activation

50ft Bottoms Up KB Carry (Right)

10 Bottoms Up KB Split Press

50ft Bottoms Up KB Carry (Left)

10 Single Arm KB Rows (Each Side)

Push Jerk (5×2)

Every 2 Minutes For 8 Minutes (5 Sets) Complete 2 Push Jerks (Build to a peak set of 2 for the day)

Split Jerk (5×2)

Every 2 Minutes For 8 Minutes (5 Sets) Complete 2 Split Jerks (Build to a peak set of 2 for the day)

Metcon (Time)

21-15-9

Shoulder to OH (115/75)

Toes to Bar

RX+ 135/95

*Start each round with 50 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 Up)

Additional Conditioning Work

6 Rounds For Max Calories:

30 Second Assault Bike/20 Second Rest