CrossFit Vae Victis – CrossFit

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Foam Rolling/Mobility

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

2 Minutes – Calf and Ankle Stretches and Wall Quad Stretch

2 Minutes – Band Shoulder/Pec/Lat Stretches and Internal/External Rotation Mobility

Warm-up

400m Run or 500m Row

Coaches Choice Dynamic Warm-up

Metcon (4 Rounds for reps)

Every 6 Minutes For 18 Minutes (4 Rounds) Complete:

500m Row

15 Deadlifts @ 50% up to (225/155)

15 Pull-ups

Max Rep Burpee Box Jump Overs (24/20)

*Score is total number of burpee box jump overs

*Option to run 400m depending on class/weather

*RX+ CTB Pull-ups

*Level 2 – 12 Pull-ups/Band Assisted

*Level 1 – 9 Pull-ups/Ring rows

*Athlete Notes – Deadlifts should be light based off percentage, 1-2 sets each round. Cut/modify pull-ups as needed, athletes should have a minimum of 1 minute plus per round on burpee box jump overs.