Thursday, December 15th


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

2-3 Wall Climbs

5 Kick to Handstand Hold (Freestanding if possible)

10-20 Shoulder Touch/Weight Shift in HS or HS Walk

Push Jerk (6×2)

Every 2 Minutes For 10 Minutes (6 Sets) Complete 2 Jerks (Push or Split: Start light and work on technique, build by feel)

Split Jerk (6×2)

Every 2 Minutes For 10 Minutes (6 Sets) Complete 2 Jerks (Push or Split: Start light and work on technique, build by feel)

Metcon (Time)

75 Double Unders

30 Push Press (75/55)

10 Toes to Bar

50 Double Unders

20 Push Press

20 Toes to Bar

25 Double Unders

10 Push Press

30 Toes to Bar

RX+ x2 Each Set of Double Unders and Push Press (95/65)

Buy-Out

3 Rounds Not For Time:

10 DB Lateral Raise

10 DB Front Raise

10 Barbell Row