Thursday, January 28th


CrossFit Vae Victis – CrossFit

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

3 Minutes Jump Rope/Double Under Practice

Coaches Choice Dynamic Warm-up

Skill Work/Activation

2 Rounds:

3 Wall Climbs

3 Kick to Handstand to Negative or Freestanding HS

Weight Shift in Handstand or HS Walk

Shoulder Press (5×1 )

Every 2nd Minute For 8 Minutes (5 Sets) Complete 1 Strict Press (Build up to a peak single for the day, note heaviest set)

Shoulder Press (Max Reps)

At 10 Minutes complete max reps at 75% of todays heaviest single

Metcon (Time)

For Time:

30 Calorie Row

30 Burpees

20 Calorie Row

20 Burpees

10 Calorie Row

10 Burpees

Buy-Out

3×1 Minute Chinese Plank Hold (Face Down)

*1 Minute Rest Between Rounds

Posted in Workout of the Day.