Wednesday, November 21st


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 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

Jerk Drive + Jerk (7×1)

Performance:

Every 90 Seconds For 9 Minutes (7 Sets) Complete Jerk Drive + Jerk (Push or Split, build to a peak single for the day)

Shoulder Press (4×6)

Fitness:

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

6 Strict Press

12 Barbell Row

100ft Front Rack/Overhead Carry (KB or DB)

Metcon (Time)

3 Rounds For Time:

50 Double Unders

40 Sit-ups

30 KB Swings (53/35)

*RX+ 100 Double Unders

*Level 2 – 30 Double Unders, KB Swings (45/30)

*Level 1 – 3:1 Singles, KB Swings (35/25)

*Athlete Notes – 8-12 minute range. Double unders should be manageable in 2-3 sets max per round. KB Swings should be 1-2 sets early, max 3 sets later in the workout.

Buy-Out

Shoulder/Lat Accessory:

4×7 Tempo Barbell Row @31X1

4×7 Tempo Strict Ring/Bar Dips @ 31X1

Core Accessory:

5×15-20 GHD Sit-ups

Additional Conditioning Work

5x250m Row (1 minute rest between efforts)