Thursday, November 14th


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

500m Row or 2-3 Minute Jump Rope/Double Under Practice

Coaches Choice 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

Jerk (3 Second Hold In Receiving Position) (5×3)

Performance:

Every 2 Minutes For 8 Minutes (5 Sets) Complete 3 Pause Jerks (Push or Split: 3 Second Hold in Receiving Position – Start light and work on technique, build by feel)

Shoulder Press (4×10)

Fitness:

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

10 Strict Press

12 Bent Over DB Flies

12 DB Tricep Extensions

Metcon (No Measure)

EMOM For 12 Minutes (4 Rounds):

Minute 1: DB/KB Front Rack Carry

Minute 2: Hollow/Tuck Hold

Minute 3: Alternating Turkish Get-ups

*20 Second Transition After Each Round

Buy-Out

Shoulder/Lat Accessory:

4×8 DB Bench Press

4×12 Alternating DB Curls

4xMax Pull-up Hold

Core Accessory:

4×20-25 GHD Sit-ups

Additional Conditioning Work

8x15m/12w Calorie Assault Bike

Posted in Workout of the Day.