Thursday, December 26th


CrossFit Vae Victis – CrossFit

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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 or 2-3 Minute Jump Rope/Double Under Practice

Coaches Choice Dynamic Warm-up

Skill Work/Activation

50ft KB OH Carry

10 Seated KB Press

50ft KB OH Carry

10 KB Windmill (5L/5R)

Shoulder Press (6×2)

Performance:

Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 2 Strict Press @ 65-71%

*After each set of press, complete 5 Strict Pull-ups (Weight if possible)

Seated DB Press (4×8)

Fitness:

Every 3 Minutes For 9 Minutes (4 Sets) Complete:

8 Seated DB Press

12 Ring Face Pulls

15 Bent Over Flies

Metcon (Time)

50-40-30-20-10

Double Unders

25-20-15-10-5

KB Swings (53/35)

50-40-30-20-10

Sit-ups

*RX+ KB Swings (70/53)

*Level 2 – 25-20-15-10-5 Double Unders, KB Swings (45/30)

*Level 1 – 2:1 Single Unders, KB Swings (35/25)

Buy-Out

Shoulder/Lat Accessory:

4×15 Band Pull Aparts

4×5 DB Bench Press

4×5 Elevator Dips

Core Accessory:

Tabata Hollow Rocks

Additional Conditioning Work

4×20 Calorie Assault Bike (Rest 1:00-2:00 minutes between efforts)