Thursday, April 23rd


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

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

1 Jerk Dip + 1 Jerk (7×1)

Performance:

Every 90 Seconds For 9 Minutes (7 Sets) Complete 1 Jerk Dip (3 Second Hold) + 1 Jerk (Begin @ 60-70% of 1RM Jerk and build to a heavy single for the day)

Metcon (AMRAP – Reps)

5 Rounds Not For Time:

10 DB Pull-Through From Push-up Plank

10 Single Arm DB Push Press

30 Lateral Hops Over DB

10 Single Arm DB Curls

20m/15w Push-ups

*Alternate pull-through. 5/5 on push press and curls. For quality, move

quickly but slow these movements down just enough

*Score it if you did it – 400m/375w

Buy-Out

Shoulder/Lat Accessory:

4×12 Gorilla Row

4×8 Incline DB Bench

4x Max HS Hold/Shoulder Taps or Weight Shift

Core Accessory:

Tabata Plank Holds (Scale up w/ opposite side arm/leg lifted)

Additional Conditioning Work

3 x 5:00 Jump Rope (1:00 rest)

Posted in Workout of the Day.