Tuesday, November 3rd


CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

3 Minutes – Foam Roll Calves, Hamstrings, Quads, Glutes, T-Spine and Lats

2 Minutes – Calf and Ankle Stretches and Hip Mobility

2 Minutes – DB/Plate Shoulder Warm-up

Warm-up

400m Run

Coaches Choice Dynamic Warm-up

Skill Work/Activation

Oly Warm-up (Clean + Thruster)

Clean + 2 Thrusters (7×1)

Every 90 Seconds For 9 Minutes (7 Sets) Complete 1 Clean + 2 Thrusters (Build up to a peak set for the day, note heaviest set)

Annie Runs (Time)

For Time:

250m Shuttle Run (10)

50 Sit-ups

200m Shuttle Run (8)

40 Sit-ups

150m Shuttle Run (6)

30 Sit-ups

100m Shuttle Run (4)

20 Sit-ups

50m Shuttle Run (2)

10 Sit-ups

*Shuttle Runs in 25m intervals (10/8/6/4/2)

Buy-Out

5×5 Strict Press + Weighted Pull-ups

Posted in Workout of the Day.