Wednesday, November 25th


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

400m Run or 2-3 Minute Jump Rope/Double Under Practice

Coaches Choice Dynamic Warm-up

Skill Work/Activation

50ft KB Bottoms Up Carry (Left)

10 KB Bottoms Up Presses

50ft KB Bottoms Up Carry (Right)

10 KB Bottoms Up Windmills

Push Press (5×5)

Performance:

Every 2 Minutes For 8 Minutes (5 Sets) Complete 5 Push Press (Start at 65-70% and build to a peak set of 5 for the day)

Gorilla Row (4×10)

Fitness:

Every 4 Minutes For 12 Minutes (4 Sets) Complete:

10 Gorilla Rows

6 Ring/Bar Dips (Weight as needed)

12 Lateral Flies

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

200m Run

2 Rounds of Strict Cindy

*1 Round of Cindy = 5 Strict Pull-ups/10 Push-ups/15 Air Squats

*Level 2 – Band Assisted Pull-ups, Modified Push-ups

*Level 1 – Ring Rows, Modified Push-ups

*1 Round = Run + 2 Rounds. Run is 1 rep in final round

Buy-Out

Shoulder/Lat Accessory:

4×8 Landmine Row

4×8 Incline DB Bench

4×6 Ring Pull-ups or Ring Rows

Core Accessory:

Tabata Plank Holds

Additional Conditioning Work

8x:15 Assault Bike (:30 rest after each round)