Thursday, March 1st


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 KB Bottoms Up Carry (Right)

10 KB Bottoms Up Press

50ft KB Bottoms Up Carry (Left)

10 KB Bottoms Up Windmills

1 Push Press + 2 Jerks (5×1)

Every 2 Minutes For 8 Minutes (5 Sets) Complete 1 Push Press + 2 Jerks @ 80-90% of 1RM Push Press

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

30 Double Unders (2:1 Singles)

4 Alternating Turkish Get-ups (45/25)

12 Single Arm OH DB Walking Lunge (45/25)

RX+ 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 Down)

Additional Conditioning Work

6 Rounds For Max Calories:

20 Second Assault Bike/30 Second Rest