Thursday, October 13th

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

50ft Bottoms Up KB Carry (Left)

10 Bottoms Up KB Press

50ft Bottoms Up KB Carry (Right)

10 Bottoms Up Windmills

Shoulder Press (7×2)

Every 90 Seconds For 9 Minutes (7 Sets) Complete 2 Strict Press (Start light and build to a peak set of 2 for the day)

Gold Rush (Time)

7 Rounds For Time:

7 Power Snatches (75/55)

7 Box Jumps (24/20)

RX+ Power Snatches (95/65) and Box Jumps (30/24)

Buy-Out

3 Rounds Not For Time:

10 Kipping Swings (Rings or Bar)

5-10 Strict Pull-ups (Rings or Bar)

5-10 Strict Ring Dips

Posted in Workout of the Day.