Thursday, January 18th


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 (5×3)

Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 3 Jerks (Push or Split – Build to a peak set for the day)

Split Jerk (5×3)

Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 3 Jerks (Push or Split – Build to a peak set for the day)

Metcon (Time)

21-15-9

Push Jerk (135/95)

CTB Pull-ups

Burpees

Buy-Out

Shoulder/Lat Accessory:

4×6 (Each Side) Kneeling Landmine Press

4×12 Bent Over DB Flies

4×5 Tempo Ring Row @ 31X3

Core Accessory:

3×10 Barbell Rollouts

Additional Conditioning Work

6 Rounds For Max Calories:

20 Second Assault Bike/40 Second Rest

Posted in Workout of the Day.