Thursday, December 3rd


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 (5×3)

Performance:

Every 2 Minutes For 8 Minutes (5 Sets) Complete 3 Push Press (Start at 70-75% and build to a peak set of 3 for the day)

*Complete 8 DB Row (Each Side) Between Sets

Gorilla Row (4×12)

Fitness:

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

12 Gorilla Rows

6 Ring/Bar Dips (Weight as needed)

15 Lateral Flies

Metcon (No Measure)

EMOM For 12 Minutes (4 Rounds)

Minute 1 – Row (Calories)

Minute 2 – DB/KB Suitcase + OH Carry (50Ft Lengths)

Minute 3 – :30 Weighted Hollow Hold/Rock (10-15# Plate) into :30 Max Push-ups

*Level 2 – Hollow Hold/Rock

*Level 1 – Tuck Hold

*20 Second Transition After Each Round

*Athlete Notes – Share KB’s/DB’s and stagger as needed at different stations. Focus on your strokes per minute on the rower, stick to 23-25 SPM, keep your heels down and hit strong pulls. Choose a weight you feel stable with on OH carries.

Buy-Out

Shoulder/Lat Accessory:

4×10 Landmine Row

4×10 Incline DB Bench

4×6 Ring Pull-ups

Core Accessory:

Tabata Plank Holds

Additional Conditioning Work

2x50m/40w Calories Assault Bike (1:1 Rest)

Posted in Workout of the Day.