Thursday, November 3rd


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

2-3 Minutes Jump Rope/Double Under Practice

Coaches Choice Dynamic Warm-up

Skill Work/Activation

2-3 Wall Climbs

5 Kick to Handstand (Freestanding if possible)

10 Weight Shift in Handstand, Shoulder Touch or 25ft Handstand Walk

Push Press (5×3)

Every 2 Minutes For 8 Minutes (5 Sets) Complete 3 Push Press (Start at 70-75%, building to a heavy set of 3 for the day)

Push Press (1 x Max Reps)

Then @ 10 minutes complete as many reps as possible at 75% of your heaviest set of 3 for the day

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

30 Double Unders (2:1 Singles)

20 Thrusters (45/35)

10 Eight Count Body Builders (They’re like burpees)

RX+ 60 Double Unders/Thrusters (75/55)

Buy-Out

3 Rounds Not For Time:

1 Minute – Max Time in L-Sit

1 Minute – Max Straight Leg Raises

1 Minute – Max Time in Plank Hold

Posted in Workout of the Day.