Thursday, February 28th


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

500m Row or 2-3 Minute Jump Rope/Double Under Practice

Coaches Choice Dynamic Warm-up

Skill Work/Activation

50ft KB Bottoms Up Carry (Left)

10 KB Bottoms Up Presses

50ft KB Bottoms Up Carry (Right)

10 KB Bottoms Up Windmills

1 Push Press + 2 Jerks (5×1)

Performance:

Every 2 Minutes For 8 Minutes (5 Sets) Complete 1 Push Press + 2 Jerks @ 80-90% of 1RM Push Press

Floor Press (4 x 6-8)

Fitness:

Every 3 Minutes For 9 Minutes (4 Sets) Complete:

6-8 Floor Press

8 Tempo Ring Rows @ 31X3

2-3 Wall Climbs + HS Hold

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

42 Double Unders

15 Alternating DB Snatches (45/25)

9 Box Jump Overs (24/20)

*RX+ 63 Double Unders, Box Jump Overs (30/24)

*Level 2 – 21 Double Unders, DB Snatches (35/20), Box Jump Overs (20/18)

*Level 1 – 15 Double Under Attempts or 2:1 Singles, DB Snatches (25/15), Box Jump Overs (18/12)

*Athlete Notes – Goal is 4-6 rounds. DB snatches should be steady and unbroken throughout, set a rhythm for box jump and keep it. Try and set a pace in the first round that you can maintain throughout and pick up the final two minutes.

Buy-Out

Shoulder/Lat Accessory:

4×10 Barbell Row

4×6 Tempo Dips @ 31X2

Core Accessory:

5×15-20 GHD Sit-ups

Additional Conditioning Work

For Time: 100 Calorie Bike, 2000m Row

Posted in Workout of the Day.