Thursday, January 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

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 (6×6)

Performance:

Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 6 Strict Press in clusters of 3+3 @ 71-77%

Tempo DB Floor Press (4×8)

Fitness:

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

8 Tempo DB Floor Press @ 31X1

12 Bent Over DB Flies

8 DB Front + Lateral Raise

Metcon (No Measure)

AMRAP 12 Minutes:

5 Strict Toes to Bar

10 Push-ups

5 Strict Pull-ups

10 Strict Press (45/35)

*Start each round with 25 double unders

*RX+ Strict Press (65/45), 40 Double Unders

*Level 2 – Strict Knee Raises/Banded Pull-ups

*Level 1 – 10 Sit-ups/Ring Rows

Buy-Out

Shoulder/Lat Accessory:

4×12 Barbell Row

4×10 (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

3x750m Row (Rest 1:1)

Posted in Workout of the Day.