Thursday, March 5th


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

Push Press (5×5)

Performance:

Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 5 Push Press @ 70-75% (Same or heavier than last week)

*Optional 5 strict pull-ups/ring rows after each round

Tempo DB Push Press (4×8)

Fitness:

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

8 Tempo DB Push Press @ 31X1

10 (Each Arm) Single Arm DB Row

10 (Each Arm) Banded Internal + External Rotation

Metcon (No Measure)

EMOM For 12 Minutes (4 Rounds):

Minute 1: Double/Single Unders

Minute 2: 4m/2w Push-ups + 10 Shoulder Taps

Minute 3: 20 Second Hollow Rock/30 Second DB or KB OH Hold

*20 Second Transition Between Movements

*Level 2 – 2m/1w Push-ups, Hollow Hold

*Level 1 – Modified Push-ups/Tuck Hold

Buy-Out

Shoulder/Lat Accessory:

4×10 Tempo Pendlay Row @ 21X2

4×10 DB Bench Press

4×10 Wide Pull Ring Rows

Core Accessory:

3×1:00 Chinese Planks (Face Down)

Additional Conditioning Work

5×1:00on/1:00 off Assault Bike