Thursday, June 21st


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 (5×2)

Performance:

Every 2:30 Minutes For 10:00 Minutes (5 Sets) Complete 2 Strict Press @ 92%

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

*Cut out if you did Wednesday Pull-up Wod

Seated Shoulder Press (5×8)

Fitness:

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

8 Seated Press @ 60%

10 DB Front Raise + Lateral Raise

20 Band Face Pulls

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

40 Double Unders

7 Clean and Jerks (95/65)

15m/10w Push-ups

*RX+ 60 Double Unders, (115/75) and 10m/6w Ring Dips

*Level 2 – 30 Double Unders and (75/55)

*Level 1 – 80 Singles, (65/45) and modified push-ups

*Athlete Notes – Goal is 5-8 rounds. Pick something you expect to go unbroken or 2 sets with a short break on double unders. Clean and jerks should be light and fast.

Buy-Out

Shoulder/Lat Accessory:

4×10 Pendlay Row (5 Tempo @ 31X3/5 Regular)

4×8 Alternating Bottoms Up KB Press + 100ft Bottoms Up Carry

4×20 Band Face Pulls

Core Accessory:

Plank Holds :30on/:10off

Additional Conditioning Work

8 x 20 Second Assault Bike Sprint (1 minute rest between efforts)

Posted in Workout of the Day.