Thursday, December 19th


CrossFit Vae Victis – CrossFit

View Public Whiteboard

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 (6×4)

Performance:

Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 4 Strict Press @ 62-68%

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

Seated DB Press (4×6)

Fitness:

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

6 Seated DB Press

15 Ring Face Pulls

12 Bent Over Flies

Metcon (No Measure)

EMOM For 12 Minutes (4 Rounds):

Minute 1: Row/Bike (Calories)

Minute 2: Alternating DB Row + 4 Push-ups

Minute 3: Alternating DB Push Press

*20 Second Transition Between Movements

Buy-Out

Shoulder/Lat Accessory:

4×12 Band Pull Aparts

4×6 DB Bench Press

4×5 Elevator Dips

Core Accessory:

Tabata Hollow Holds

Additional Conditioning Work

5×15 Calorie Assault Bike (Rest 1-2 minutes between efforts)