Thursday, November 30th

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

Paused Jerk (Dip) (5×2)

Every 2 Minutes For 8 Minutes (5 Sets) Complete 2 Pause Jerks (Push or Split: 3 Second Hold in Dip Position – Start light and work on technique, build by feel)

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
*3:1 Singles or Scale Double Under Reps To Your Ability

Buy-Out

Shoulder/Lat Accessory:

4×10 DB Front Raises

4×10 Bent Over Flies

4×5 Ring Dips

Core Accessory:

3×1 Minute Chinese Plank (Face Down)