Wednesday, November 4th


CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

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

2 Minutes – Wall Squat Stretches + 10 Wall Squats

2 Minutes – Band Shoulder and Lat Stretches/Activation

Warm-up

400m Run

Coaches Choice Dynamic Warm-up

Skill Work

EMOM For 9 Minutes Complete:

Minute 1: 5-10 Kipping Swings (Rings or Bar)

Minute 2: 5 Kipping Pull-ups (Bar)/Kipping Ring Pull-ups (Rings)

Minute 3: 3 Muscle-ups with Kipping Dip or 3 Muscle-up Transitions (Knees/Banded/Jumping)

CrossFit Open Test (AMRAP – Rounds and Reps)

AMRAP 20 Minutes:

50 Wallballs (20/14)

50 Double-Unders

40 Box Jumps (24/20)

40 Toes-to-Bar

30 CTB Pull-Ups

30 Bar Facing Burpees

20 Cleans (145/100)

20 Jerks (145/100)

10 Snatches (145/100)

10 Muscle-Ups (sub 1:1 ring dips)

*1 barbell/person, scale weights as needed for cleans, jerks and snatches and set up weight so you are able to strip down easily for different movements.

Posted in Workout of the Day.