Tuesday, September 3rd


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

400m Run 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

Push Press + Push Jerk + Split Jerk (7×1)

Performance:

Every :90 For 9 Minutes (7 Sets) Complete 1 Push Press + 1 Push Jerk + 1 Split Jerk @ 80-90% of 1RM Push Press

Seated Tempo DB Press (4×10)

Fitness:

Every 4 Minutes For 12 Minutes (4 Sets) Complete:

10 Seated Tempo DB Press 30X1

20 Band Face Pulls

10 DB Row (10 Each Side)

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

750m Row (Buy-in)

Directly into:

25 Double Unders

10 Shoulder to OH (95/65)

25 Double Unders

10 Russian KB Swings (53/35)

*RX+ 40 Double Unders, STOH (135/95), KB Swings (70/53)

*Level 2 – STOH (75/55), KB Swings (45/30), 10 Double Unders

*Level 1 – STOH (65/45), KB Swings (35/25), 40 Single Unders

*Athlete Notes – Goal is 3-6 rounds. Smooth sets, rest between movements. STOH should be heavy but pushing for unbroken each set.

Buy-Out

Glute/Ham Accessory:

3×8 RDL’s/12 Glute Bridges/:20-:30 Star Plank Hold

Gymnastics Accessory (Pull-up or MUP):

3×10 Kipping Swings (Bar or Rings)/3×5 Chair Drill (Bar) or Swing to Hollow (Rings)/3×5 Floor Kip/3×5 Pull-ups Attempts (Bar) or MUP Transitions (Rings)

Additional Conditioning Work

10 Minute Row :30Hard/:30Easy

Posted in Workout of the Day.