Thursday, September 1st

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 Bottoms Up KB Carry (R)

10 Seated KB Press (5 Each Side)

50ft Bottoms Up KB Carry (L)

10 Single Arm KB Swings (10 Each Side)

1 Jerk Drive + 1 Push Press + 2 Jerks (5×1)

Every 2 Minutes For 8 Minutes (5 Sets) Complete 1 Jerk Drive + 1 Push Press + 2 Jerks @ 80-85% of 1RM Push Press

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

15m/12w Calorie Row

12 Push-ups

9 Ring Dips

Handstand Endurance 1 (AMRAP – Reps)

Comp Track:

EMOM For 10 Minutes:

Minute 1: 15m/12w Calorie Row

Minute 2: Max Rep Strict + Kipping HSPU

*Score is total HSPU minus any missed calories on the rows

Buy-Out

3 Rounds Not For Time:

10 DB Front Raises

10 DB Bent Over Flies

Posted in Workout of the Day.