Thursday, March 12th


CrossFit Vae Victis – CrossFit

View Public Whiteboard

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

Push Press (5×4)

Performance:

Every 2:00 Minutes For 8 Minutes (5 Sets) Complete 4 Push Presses @ 75-80%

Tempo DB Push Press (4×10)

Fitness:

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

10 Tempo DB Push Press @ 31X1

8 (Each Arm) Single Arm DB Row

10 (Each Arm) Banded Internal + External Rotation

Metcon (No Measure)

3 Rounds For Reps:

Minute 1: Max Calorie Row

Minute 2: Max Push-ups

Minute 3: Max Double Unders

Minute 4: Max Sit-ups

Minute 5: Rest

Buy-Out

Shoulder/Lat Accessory:

4×8 Tempo Pendlay Row @ 21X2

4×8 DB Bench Press

4×8 Wide Pull Ring Rows

Core Accessory:

3×1:00 Chinese Planks (Face Up)

Additional Conditioning Work

4×50 Calorie Assault Bike (Rest as needed)