Thursday, July 14th


CrossFit Vae Victis – CrossFit

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

Coaches Choice Dynamic Warm-up

Skill Work/Activation

2 Rounds:

:30 HS Hold

10 Hollow Rocks

:30 Plank Hold

10 SuperMan

Push Press (5-4-3-2-1)

Every 2:00 Minutes For 8 Minutes (5 Sets) Complete Push Presses:

Reps – 5-4-3-2-1 (Increasing each set, building to a heavy single for the day)

Metcon (4 Rounds for reps)

Rotating Tabatas:

8 Rounds For Total Reps of Each Movement:

1) Double Unders

2) V-Ups

3) Russian KB Swings (70/53)

4) Thigh Touches

RX+ Shoulder Touches From HS

Buy-Out

3 Rounds Not For Time:

10 DB Front Raises

10 DB Bent Over Flies

*Tempo – 11X1 (Heavier than last week if possible)

Posted in Workout of the Day.