Thursday, November 21st


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

Paused Jerk (Dip) (5×2)

Performance:

Every 2 Minutes For 8 Minutes (5 Sets) Complete 2 Paused Jerk (Dip)

*Push or Split: 3 Second Hold in Dip Position – Start light and work on technique, build by feel)

Shoulder Press (4×8)

Fitness:

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

8 Strict Press

15 Bent Over DB Flies

15 DB Tricep Extensions

Metcon (No Measure)

AMRAP 15 Minutes:

200m Farmers Carry

12m/9w Strict Ring Dips (Weight if needed)

6 Strict Pull-ups

:15-:30 Hollow/Tuck Hold

*Sub band assisted ring dips/bar dips/box dips or push-ups as needed and band assisted pull-ups/ring rows.

Buy-Out

Shoulder/Lat Accessory:

4×6 DB Bench Press

4×16 Alternating DB Curls

4xMax Pull-up Hold

Core Accessory:

4×20-25 GHD Sit-ups

Additional Conditioning Work

60m/48w Calorie Assault Bike

Posted in Workout of the Day.