Thursday, February 27th


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 Minutes Jump Rope/Double Under Practice

Coaches Choice Dynamic Warm-up

Skill Work/Activation

50ft KB Bottoms Up Carry (L)

10 Half Kneeling KB Press/10 Halo’s

50ft KB Bottoms Up Carry (R)

10 KB Windmills

Push Press (5×5)

Performance:

Every 2:00 Minutes For 8 Minutes (5 Sets) Complete 5 Push Press @ 70-75%

DB Bench Press (4×10)

Fitness:

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

10 DB Bench Press (Same weight as last week)

15 Leaning DB Lateral Raise

20 Band Face Pulls

Metcon (No Measure)

AMRAP 15 Minutes:

250m Row or 200m Run

5 Pull-ups

10 Push-ups

15 Sit-ups

*RX+ 10 Pull-ups, HSPU

*Level 2 – Band Assisted Pull-ups, Modified Push-ups

*Level 1 – Ring Rows, Box Push-ups

Buy-Out

Shoulder/Lat Accessory:

3×8 KB Gorilla Row (Heavier than last week)

3×10 Bent Over Flies

3×25 Band Face Pulls

Core Accessory:

8 x :30/:10 Plank Holds

Additional Conditioning Work

3×1 Minute Assault Bike (Rest 1:1)