Thursday, March 14th


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

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 (7×2)

Performance:

Every 2 Minutes For 12 Minutes (7 Sets) Complete 2 Split Jerks @ 70-75% of 1RM Jerk

Or…

Push Jerk (7×2)

Performance:

Every 2 Minutes For 12 Minutes (7 Sets) Complete 2 Push Jerks @ 70-75% of 1RM Jerk

Floor Press (4 x 6-8)

Fitness:

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

6-8 Floor Press

10 Tempo Ring Rows @ 31X3

90% Max HS Hold, Shoulder Touch or Plank Hold

Metcon (Time)

3 Rounds For Time:

10 Box Jump Overs (24/20)

20 Alt. DB Snatches (45/25)

400m Run

*RX+ Box Jump Overs (30/24)

*Level 2 – Box Jump Overs (20/18), Alt. DB Snatches (35/20)

*Level 1 – Box Jump or Step Overs (18/12), Alt. DB Snatches (25/15)

*Athlete Notes – 10-15 minute range. Set tempo and get box jumps done quickly, get right on the DB to start your 20, steady and right out for the run.

Buy-Out

Shoulder/Lat Accessory:

4×8 Barbell Row

4×6 Tempo Dips @ 31X2

Core Accessory:

5×15-20 GHD Sit-ups

Additional Conditioning Work

3 Rounds Each For Time: 15 Cal Bike, 30 Cal Row, 60 Double Unders (Rest 1:1)

Posted in Workout of the Day.