Thursday, June 14th


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

Shoulder Press (5×3)

Performance:

Every 3:00 Minutes For 12:00 Minutes (5 Sets) Complete 3 Strict Press @ 89%

*After each set of press, complete 5 Tempo Pull-ups (Tempo @ 3111)

DB Arnold Press (5×12)

Fitness:

Every 3 Minutes For 12 Minutes (5 Sets) Complete:

12 DB Arnold Press

12 DB Front Raise + Lateral Raise

12 Bent Over DB Flies

Annie Runs (Time)

For Time:

250m Shuttle Run (10)

50 Sit-ups

200m Shuttle Run (8)

40 Sit-ups

150m Shuttle Run (6)

30 Sit-ups

100m Shuttle Run (4)

20 Sit-ups

50m Shuttle Run (2)

10 Sit-ups

*Shuttle Runs in 25m intervals (10/8/6/4/2)
*RX+ 5/10/15/20/25 Toes to Bar

*Athlete Notes – 8-13 minute range. Simple work, try and take short rests during sit-ups, keep moving.

Buy-Out

Shoulder/Lat Accessory:

4×8 Pendlay Row (4 Tempo @ 31X3/4 Regular)

4×10 Alternating Bottoms Up KB Press + 100ft Bottoms Up Carry

4×20 Band Face Pulls

Core Accessory:

Tabata Hollow Holds

Additional Conditioning Work

6 x 30 Second Assault Bike Sprint (1 minute rest between efforts)

Posted in Workout of the Day.