Thursday, February 22nd


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

2 Push Press + 1 Jerk (10×1)

EMOM For 10 Minutes Complete 2 Push Press + 1 Jerk @ 70-75% of 1RM Push Press

Metcon (Time)

21-15-9

Power Snatch (95/65)

Box Jumps (24/20)

RX+ 115/75

*Only scale up if you think you can go unbroken on power snatches

Buy-Out

Shoulder/Lat Accessory:

4×5 (Each Side) Kneeling Landmine Press

4×10 Bent Over DB Flies

4×5 Tempo Ring Row @ 31X3

Core Accessory:

3 x 1 Minute Chinese Plank (Face Up)

Additional Conditioning Work

4 Rounds For Max Calories:

20 Second Assault Bike/20 Second Rest