Thursday, January 16th


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 500m Row

Coaches Choice Dynamic Warm-up

Skill Work/Activation

50ft KB Bottoms Up Carry (L)

10 Half Kneeling KB Press/10 Halo’s

50ft KB Bottoms Up Carry (R)

10 KB Windmills

Shoulder Press (6×4)

Performance:

Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 4 Strict Press in clusters of 2+2 as needed @ 74-80%

*After each set of press, complete 5 Strict Pull-ups

Tempo DB Floor Press (4×6)

Fitness:

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

6 Tempo DB Floor Press @ 31X1

15 Bent Over DB Flies

10 DB Front + Lateral Raise

Metcon (No Measure)

AMRAP 15 Minutes:

400m Run or 500m Row

100ft DB Farmers Carry

8 Alternating DB Rows

12 DB Floor Press

Buy-Out

Shoulder/Lat Accessory:

4×8 Barbell Row

4×8 (Each Arm) Single Arm DB Bench Press (Don’t alternate, keep resting DB off chest)

4×5 HSPU (Strict with deficit as needed)

Core Accessory:

Tabata Banded Hollow Holds

Additional Conditioning Work

5×1 Minute Max Burpees (Rest 1 Minute)