Thursday, June 9th


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:

50ft KB Bottoms Up Carry (L)

10 Seated KB Press (5L/5R)

50ft KB Bottoms Up Carry (R)

10 Shoulder Touch + Press Out From Plank

Shoulder Press (4×4)

Every 3:00 Minutes For 9:00 Minutes (4 Sets) Complete 4 Strict Press @ 86%

*After each set of press, complete 5 Chin-ups Plus Negative (Complete chin up and proceed with 3-5 second negative)

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

30 Double Unders

20 Single Arm Power Snatch (45/25 DB or 53/35 KB)

10 V-ups

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.