Thursday, April 9th


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

2 Push Press + 3 Jerks (5×1)

Performance:

Every 2 Minutes For 8 Minutes (5 Sets) Complete 2 Push Press + 3 Jerks @ 75-80% of Push Press 1RM (2 Second pause in receiving position on the first of the 3 jerks)

Metcon (Time)

30-20-10

Push Press (95/65)

Box Jump (24/20)

DB Row (45/25)

*Switch arms as needed for DB row, with even reps each side

Buy-Out

Shoulder/Lat Accessory:

4×8 Gorilla Row

4×8 Incline DB Bench

4x Max HS Hold

Core Accessory:

Tabata Russian Twists

Posted in Workout of the Day.