Thursday, September 24th


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

Split Jerk (5×3)

Performance:

Every 2 Minutes For 8 Minutes (5 Sets) Complete 3 Split Jerks (Start light and build to a peak set of 3 for the day or complete sets of 3 at a working weight)

Or…

Push Jerk (5×3)

Performance:

Every 2 Minutes For 8 Minutes (5 Sets) Complete 3 Push Jerks (Start light and build to a peak set of 3 for the day or complete sets of 3 at a working weight)

Or…

Tempo Strict Press (31X2) (4×6)

Fitness:

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

6 Tempo Strict Press @ 31X2

12 Alternating KB Row (Standing Hold)

20 Band Pull-Aparts

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

250m Row

30 Sit-ups

200m Run

Buy-Out

Shoulder/Lat Accessory:

4×8 Barbell Row

4×20 Band Pull-Aparts

Core Accessory:

5×15-20 GHD Sit-ups

Additional Conditioning Work

6 Rounds: Assault Bike 20 Second Sprint/1:00 Easy

Posted in Workout of the Day.