Thursday, December 7th


CrossFit Vae Victis – CrossFit

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

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

Push Jerk (5×3)

Every 2 Minutes For 8 Minutes (5 Sets) Complete 3 Push Jerks (Start light and work on technique, build by feel)

Or…

Split Jerk (5×3)

Every 2 Minutes For 8 Minutes (5 Sets) Complete 3 Split Jerks (Start light and work on technique, build by feel)

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

5 Toes to Bar

10 Push-ups

15 Sit-ups

Buy-Out

Shoulder/Lat Accessory:

4×20 Alternating Single Arm DB Bench Press

4×15 Cuban Press

4×10 (Each Side) Single Arm DB Row

Core Accessory:

Tabata Hollow Rock