Thursday, January 30th


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 (L)

10 Half Kneeling KB Press/10 Halo’s

50ft KB Bottoms Up Carry (R)

10 KB Windmills

Shoulder Press (5×4)

Performance:

Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 4 Strict Press @ 80-86%

*After each set of press, complete 5 Pull-ups (Weight if needed)

DB Bench Press (4×12)

Fitness:

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

12 DB Bench Press

10 Leaning DB Lateral Raise

20 Band Pull Apart

Metcon (No Measure)

EMOM For 12 Minutes (4 Rounds):

Minute 1: Double Unders

Minute 2: Hollow Rock or Hold

Minute 3: DB Bear Crawl

*20 seconds transition between movements

Buy-Out

Shoulder/Lat Accessory:

4×12 KB Gorilla Row

4×12 Bent Over Rear Delt Flies (Thumbs down)

4×20 Band Face Pulls

Core Accessory:

Tabata Sit-ups

Additional Conditioning Work

6x200m Run (1 minute rest between efforts)