Thursday, September 8th

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 Dip + 1 Jerk (7×1)

Every 90 Seconds For 9 Minutes (7 Sets) Complete 1 Jerk Dip (3 Second Hold) + 1 Jerk (Begin @ 60-70% of 1RM Jerk and build to a heavy single for the day)

Metcon (Time)

3 Rounds For Time:

50 Double Unders (2:1 Singles)

50 Sit-ups

25 Push Press @ 50% of 1RM Push Press

RX+ 100 Double Unders

Buy-Out

3 Rounds Not For Time:

25 GHD Sit-ups

10 DB Tricep Extensions

10 DB Bent Over Flies

Posted in Workout of the Day.