Thursday, April 30th


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

Split Jerk (7×1)

Performance:

Every 90 Seconds For 9 Minutes (7 Sets) Complete 1 Split Jerk @ 80-90% of 1RM

Or…

Push Jerk (7×1)

Performance:

Every 90 Seconds For 9 Minutes (7 Sets) Complete 1 Push Jerk @ 80-90% of 1RM

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

6 Renegade Row (3/side)

12 Push-ups

18 Thigh Touches (From Elbow Plank)

24 Double Unders

*RX+ 36 Double Unders

*Level 2 – 12 Double Unders

*Level 1 – 2:1 Singles

*Slow these movements down today. Focus on avoiding rotation in the renegade row and thigh touch. Get the heart rate up each round with double unders.

Buy-Out

Shoulder/Lat Accessory:

4×10 Gorilla Row

4×6 Incline DB Bench

4x Max HS Hold/Shoulder Taps or Weight Shift

Core Accessory:

Tabata Plank Holds (Scale up w/ opposite side arm/leg lifted)

Posted in Workout of the Day.