Thursday, August 6th


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

Split Jerk (5×3)

Performance:

Every 2 Minutes For 8 Minutes (5 Sets) Complete 3 Split Jerks (Start light and work on technique, build by feel)

Or…

Push Jerk (5×3)

Performance:

Every 2 Minutes For 8 Minutes (5 Sets) Complete 3 Push Jerks (Start light and work on technique, build by feel)

KB Push Press (4×16)

Fitness:

Every 3 Minutes For 9 Minutes (4 Sets) Complete:

16 (8 Each Side) Alternating KB/DB Push Press w/Controlled Negative

10 Barbell Row

:30 High Plank Hold W/Shoulder Touch or Weight Shift or Ring Support Hold

Metcon (No Measure)

AMRAP 12 Minutes

5 Toes to Bar

10 Push-ups

15 Sit-ups

*Athlete Notes – Goal is 6-12 rounds. Sub hanging knee raises for toes to bar.

Buy-Out

Shoulder/Lat Accessory:

4×8-10 (Each Side) Split Stance Bent Over KB Row

4×3-5 Elevator Dips (Rings or Bar)

Core Accessory:

5×15-20 GHD Sit-ups

Additional Conditioning Work

1000/500/250/500/1000m Rows (Rest 1:1)

Posted in Workout of the Day.