Thursday, February 1st


CrossFit Vae Victis – CrossFit

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

Push Jerk (9×1)

Every 90 Seconds For 12 Minutes (9 Sets) Complete 1 Jerk (Build to a peak set for the day)

Or…

Split Jerk (9×1)

Every 90 Seconds For 12 Minutes (9 Sets) Complete 1 Jerk (Build to a peak set for the day)

Metcon (Time)

30 OH Walking Lunges (45/25 plate)

30 Knees to Elbows

30 Sit-ups

30 Calorie Row

30 Sit-ups

30 Knees to Elbows

30 OH Walking Lunges (45/25 plate)

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:

3×10 Barbell Rollouts

Additional Conditioning Work

4 Rounds For Max Calories:

20 Second Assault Bike/30 Second Rest