Thursday, April 5th

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 Bottoms Up KB Carry (Right)

10 Bottoms Up KB Press

50ft Bottoms Up KB Carry (Left)

10 Bottoms Up KB Windmills

2 Push Press + 1 Jerk (6×1)

Every 2 Minutes For 10 Minutes (6 Sets) Complete 2 Push Press + 1 Jerk @ 80-90% of 1RM Push Press

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

20 Alternating DB Snatch (45/25)

15 Box Jumps (24/20)

10 Pull-ups

RX+ 3-5 Ring Muscle-ups (Choose a rep count that allows you to go unbroken or 2 quick sets)

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 Up)

Additional Conditioning Work

5 Rounds: 30 Second Assault Bike/30 Rest

Posted in Workout of the Day.