Thursday, January 11th


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 Press (7×1)

Every 2 Minutes For 12 Minutes (7 Sets) Complete 1 Push Press (Start light and build to a peak set of 1 for the day)

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

40 Double Unders (2:1 Singles)

20 DB/KB Swings (53/35)

10 Ring Dips

RX+ 80 Double Unders

Buy-Out

Shoulder/Lat Accessory:

4×8 (Each Side) Kneeling Landmine Press

4×15 Bent Over DB Flies

4×5 Tempo Ring Row @ 31X3

Core Accessory:

Tabata Hollow Rocks

Additional Conditioning Work

8 Rounds For Max Calories:

10 Second Assault Bike/20 Second Rest