Thursday, November 5th

CrossFit Vae Victis – CrossFit

View Public Whiteboard

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 2:30 Minutes For 10 Minutes (5 Sets) Complete 3 Push Presses @ 80-85%

*Between each set complete 8 (Each side) Single Arm DB/KB Row

Barbell Row (4×10)

Fitness:

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

10 Barbell Row

10 DB Bench/Floor Press

15 DB Band Face Pull

Metcon (No Measure)

AMRAP 15 Minutes:

250m Row or 200m Run

200ft Farmers Carry

10 DB Push Press

10 Hand Release Push-ups

Buy-Out

Shoulder/Lat Accessory:

4×6 Tempo Barbell Row @ 21X2

4×6 DB Bench Press

4×6 Ring Rows

Core Accessory:

3×1:00 Chinese Planks (Face Down)

Additional Conditioning Work

1 Mile Run

Posted in Workout of the Day.