Wednesday, November 22nd


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

Jerk Drive + Jerk (7×1)

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

Metcon (Time)

3 Rounds For Time:

48 Double Unders (3:1 Singles)

36 Sit-ups

24 KB Swings (53/35)

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)