Thursday, October 11th


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 (7×1)

Performance:

Every 90 Seconds For 9 Minutes (7 Sets) Complete 1 Strict Press @ 90%

*After each set complete 10 (5 each side) Single Arm DB Row

Seated Shoulder Press (4×6)

Fitness:

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

6 Seated Press @ 70-75%

15 Lateral + Front Raise

15 Band Face Pulls

Metcon (Time)

80-60-40-20

Double Unders

40-30-20-10

Alternating DB Snatch (45/25)

*Level 2 – Double Unders 40/30/20/10 and DB Snatch (35/20)

*Level 1 – 2:1 Singles and DB Snatch (25/15)

*Athlete Notes – 7-12 minute range. Double unders should be done in planned sets, breaking them up before failing and working on hitting sets of 10-20 etc. DB snatches should be steady movement, minimum of 10 reps each set before breaking.

Buy-Out

Shoulder/Lat Accessory:

4×6 Floor Press

4×12 Band Face Pulls

Core Accessory:

6×10-15 GHD Sit-ups

Additional Conditioning Work

2x800m run with partner. Run together, rest 4 minutes between efforts

Posted in Workout of the Day.