Thursday, December 22nd


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

50ft KB Bottoms Up Carry (Right)

10 KB Bottoms Up Press

50ft KB Bottoms Up Carry (Left)

10 KB Bottoms Up Windmills

Push Jerk (7×1)

Every 90 Seconds For 9 Minutes (7 Sets) Complete 1 Jerk (Push or Split: Start at 70-75% and work on technique, build to a heavy single for the day)

*If you’re not working to a heavy single, stick to 3 reps and aim for 70-75% for all sets

Split Jerk (7×1)

Every 90 Seconds For 9 Minutes (7 Sets) Complete 1 Jerk (Push or Split: Start at 70-75% and work on technique, build to a heavy single for the day)

*If you’re not working to a heavy single, stick to 3 reps and aim for 70-75% for all sets

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

48 Double Unders

24 Hollow Rocks (Sub Sit-ups)

12 Push-ups

RX+ HSPU

Buy-Out

3 Rounds Not For Time:

10 Cuban Press

10 Band Pull-Downs

10 Ring Rows

Posted in Workout of the Day.