Friday, December 22nd


CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

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

3 Minutes – Pigeon Pose/Hip Stretches + Glute Activation

2 Minutes – T-Spine/Lat Mobility and Activation

Warm-up

500m Row or 400m Run

Coaches Choice Dynamic Warm-up

Skill Work/Activation

50ft Heavy Single Arm Farmers Carry (Left)

10 Monster Band Clam Shells and Glute Bridges

50ft Heavy Single Arm Farmers Carry (Right)

10 Single Leg Deadlifts and Reverse Lunges

Back Squat (4×8)

Every 4 Minutes For 12 Minutes (4 Sets) Complete 8 Back Squats @ 75-80%

*Aim for the same or heavier than last week, completing all reps

Metcon (Time)

For Time:

30 Double Unders

15 Power Cleans (115/75)

9 Toes to Bar

30 Double Unders

12 Power Cleans

15 Toes to Bar

30 Double Unders

9 Power Cleans

21 Toes to Bar

RX+ 50 Double Unders and 10/20/30 Toes to Bar

Buy-Out

3×10 Back Extensions/3×6 (Each Leg) Bulgarian Split Squats