Tuesday, December 26th

CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

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

2 Minutes – Calf and Ankle Stretches and Hip Mobility

2 Minutes – Wall Quad/Hip Flexor Stretches + Glute Activation

Warm-up

500m Row or 400m Run

Coaches Choice Dynamic Warm-up

Skill Work/Activation

50ft Heavy Single Arm Front Rack Carry (Left)

10 Monster Band Lateral Walk

50ft Heavy Single Arm Front Rack Carry (Right)

10 Monster Band Glute Bridges

Front Squat (5×6)

Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 6 Front Squats @ 80-85%

Metcon (AMRAP – Reps)

Partner WOD:

3 Rounds For Total Individual Reps:

Partner 1: 500m Row

Partner 2: Max Target Burpees (6″ Target)

*Each partner will row 3 times…while partner 1 rows, partner 2 completes max burpees. Score is total individual burpees completed.

Buy-Out

Glute/Ham Accessory:

3×10 Romanian Deadlifts/3×10 Weighted Glute Bridges

Gymnastics Accessory:

3×10-15 Kipping Swings (Bar)/3×10 Chair Drill (Knees Up)/3×10 Floor Kip/3×5 Bar Muscle up Attempts or Banded Muscle-ups

Posted in Workout of the Day.