Wednesday, December 11th


CrossFit Vae Victis – CrossFit

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Foam Rolling/Mobility

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

2 Minutes – Calf and Ankle Stretches and Wall Quad Stretch

2 Minutes – Band Shoulder/Pec/Lat Stretches and Internal/External Rotation Mobility

Warm-up

400m Run or 500m Row

Coaches Choice Dynamic Warm-up

Ben and Jerry (Time)

250m Row

30 Lateral Burpees

500m Row

15 Power Cleans (155/105)

1000m Row

15 Power Cleans

500m Row

30 Lateral Burpees

250m Row

*RX+ 185/125

*Level 2 – 135/95

*Level 1 – 115/75 and scale rows to 125m/250m/500m if needed

*Athlete Notes – 18-26 minute range. Keep a steady pace on burpees, if you need to rest, try to hit sets of 10 with short rest. Try to string together sets of 2-3 power cleans, singles if needed with quick drop/reset and go.