Thursday, January 25th


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 (5×2)

Every 2:00 Minutes For 8 Minutes (5 Sets) Complete 2 Push Jerks (Build to a peak set for the day)

Split Jerk (5×2)

Every 2:00 Minutes For 8 Minutes (5 Sets) Complete 2 Split Jerks (Build to a peak set for the day)

Metcon (Time)

Teams of 3:

Complete 150m/120w Calorie Row (:45 Intervals)

Partner 1: Rows 45 Seconds

Partner 2: Double KB Front Rack Hold (53/35)

Partner 3: 30-45 Second Deadhang Hold

Buy-Out

Shoulder/Lat Accessory:

4×5 (Each Side) Kneeling Landmine Press

4×10 Bent Over DB Flies

4×5 Tempo Ring Row @ 31X3

Core Accessory:

3×10 Barbell Rollouts

Additional Conditioning Work

8 Rounds For Max Calories:

20 Second Assault Bike/40 Second Rest

Posted in Workout of the Day.