Wednesday, December 2nd


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 400m Run

Coaches Choice Dynamic Warm-up

Metcon (Time)

1000m Row or 800m Run

40 Russian KB Swings (53/35)

20 Step Down Box Jumps (24/20)

10 Pull-ups

500m Row or 400m Run

30 Russian KB Swings

20 Step Down Box Jumps

10 Pull-ups

250m Row or 200m Run

20 Russian KB Swings

20 Step Down Box Jumps

10 Pull-ups

125m Row or 100m Run

10 Russian KB Swings

20 Step Down Box Jumps

10 Pull-ups

*RX+ Russian KBS (70/53), 5 Ring Muscle-ups or 15 CTB Pull-ups

*Level 2 – Russian KBS (45/30), Box Jumps (20/18), Band Assisted Pull-ups

*Level 1 – Russian KB Swings (35/25), Box Jumps or Step-ups (18/12), Ring Rows

*Athlete Notes – 18-30 minute range. KB swings should be something you can do in 1-2 sets throughout the workout. Set a steady tempo on box jumps and get done pull-ups however possible, start that next row/run.

Posted in Workout of the Day.