Thursday, June 16th


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

50ft KB Bottoms Up Carry (L)

5 Bottoms Up Turkish Get-ups (L)

50ft KB Bottoms Up Carry (R)

5 Bottoms Up Turkish Get-ups (R)

Shoulder Press (4×3)

Every 3:00 Minutes For 9:00 Minutes (4 Sets) Complete 3 Strict Press @ 89%

*After each set of press, complete 5 Pull-ups (Tempo if possible @ 3111)

Metcon (Time)

For Time:

21 Push Press (75/55)

15 Toes to Bar

9 Front Squats (75/55)

21 Push Jerks (95/65)

15 Toes to Bar

9 Front Squats (95/65)

21 Split Jerks (115/75)

15 Toes to Bar

9 Front Squats (115/75)

*20 sit-up penalty every time the bar is dropped during OH movements.

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.