Thursday, November 2nd


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)

4 Alternating Turkish Get-ups

Push Press (5×2)

Every 2 Minutes For 8 Minutes (5 Sets) Complete 2 Push Press (Start at 75-80%, building to a heavy set of 2 for the day)

Push Press (1x Max Reps)

Then @ 10 minutes complete as many reps as possible at 75-80% of your heaviest set of 2 for the day (Pick a weight heavier than last week)

Metcon (Time)

3 Rounds For Time:

400m Run

10 Alternating Turkish Get-ups (45/25)

Buy-Out

Shoulder/Lat Accessory:

4×15 DB Front Raises

4×15 Bent Over Flies

4×8 Ring Dips

Core Accessory:

3×1 Minute Chinese Plank (Face Up)