Thursday, December 27th


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 Bottoms Up Carry (Left)

10 KB Bottoms Up Presses

50ft KB Bottoms Up Carry (Right)

10 KB Bottoms Up Windmills

Push Press (5×3)

Performance:

Every 2 Minutes For 8 Minutes (5 Sets) Complete 3 Push Press (Start light and build to a peak set of 3 for the day)

Split Press (4×16-20)

Fitness:

Every 3 Minutes For 9 Minutes (4 Sets) Complete:

8-10 (Each Side) KB/DB Split Press

8 Tempo Bent Over Row @ 21X1

:30 High to Low Plank Hold or :15/:15 Top/Bottom Ring Support

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

15m/12w Calorie Row

20 Alternating DB or KB Snatches (45/25)

10 Box Jump Overs (24/20)

*Level 2 – DB or KB Snatch (35/20) and BJO’s (20/18)

*Level 1 – DB or KB Snatch (25/15) and BJO’s (18/12)

*Athlete Notes – Goal is 3-6 rounds. Snatches should be completed in 1-2 sets per round.

Buy-Out

Shoulder/Lat Accessory:

4×6-8 (Each Side) Barbell Row

4×3-5 Elevator Dips (Rings or Bar)

Core Accessory:

5×15-20 GHD Sit-ups

Additional Conditioning Work

4x500m Row (2 minute rest between efforts)