Thursday, November 19th


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

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 (7×1)

Performance:

Every 2 Minutes For 12 Minutes (7 Sets) Complete 1 Push Press @ 90-95%

*Between each set complete 5 ring rows

Gorilla Row (4×12)

Fitness:

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

12 Gorilla Rows

6 Ring/Bar Dips (Weight as needed)

15 Lateral Flies

Metcon (No Measure)

EMOM For 12 Minutes (4 Rounds)

Minute 1 – Row (Meters) or Run

Minute 2 – Bottoms Up KB Carry (50ft Lengths – Alternating arms)

Minute 3 – Push-ups or Ring Dips

*20 Second Transition Between Rounds

Buy-Out

Shoulder/Lat Accessory:

4×8 Tempo Barbell Row @ 21X2

4×5 DB Bench Press

4×5 Ring Rows

Core Accessory:

3×1:00 Chinese Planks (Face Down)

Additional Conditioning Work

6 x 1:00 Assault Bike (:30 Hard/:30 Light)