Thursday, December 12th


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 (6×6)

Performance:

Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 6 Strict Press @ 59-65%

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

Seated DB Press (4×8)

Fitness:

Every 3 Minutes For 12 Minutes (5 Sets) Complete:

8 Seated DB Press

12 Ring Face Pulls

12 Bent Over Flies

Metcon (No Measure)

EMOM For 12 Minutes (4 Rounds):

Minute 1: Plank to Alternating KB/DB Touch

Minute 2: Alternating KB Row, Clean to Single Arm Press

Minute 3: Hollow to Up and Over KB

*20 Second Transition Between Movements

Buy-Out

Shoulder/Lat Accessory:

4×16 Band Pull Aparts

4×8 DB Bench Press

4×5 Elevator Dips

Core Accessory:

Tabata Hollow Rock

Additional Conditioning Work

5 Rounds: 30 Seconds Max Assault Bike for Calories/Rest 1 Minute or alternate with partner, resting while partner works.

Posted in Workout of the Day.