Thursday, May 28th


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

Shoulder Press (7×3)

Performance:

Every 2 Minutes For 12 Minutes (7 Sets) Complete 3 Strict Press (Start light and build to a peak set of 3 for the day)

Metcon (Calories)

Not For Time:

3 Rounds:

10 Strict Press or Strict HSPU

10 Chin-ups or Bicep Curls

10 Bent Over Row

100 Double Unders

3 Rounds:

10 Strict Press or Strict HSPU

10 Chin-ups or Bicep Curls

10 Bent Over Row

Buy-Out

Shoulder/Lat Accessory:

4×8 Floor Press

4×6 Tempo Ring Rows @ 31X3

4x:30-40 Ring Support or HS Hold

Core Accessory:

Tabata GHD or Straight Leg Sit-ups

Additional Conditioning Work

4x25m/20w Calories Assault Bike (1:1 Rest)

Posted in Workout of the Day.