CrossFit Vae Victis – CrossFit
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
Ben and Jerry (Time)
250m Row
30 Lateral Burpees
500m Row
15 Power Cleans (155/105)
1000m Row
15 Power Cleans
500m Row
30 Lateral Burpees
250m Row
*RX+ 185/125
*Level 2 – 135/95
*Level 1 – 115/75 and scale rows to 125m/250m/500m if needed
*Athlete Notes – 18-26 minute range. Keep a steady pace on burpees, if you need to rest, try to hit sets of 10 with short rest. Try to string together sets of 2-3 power cleans, singles if needed with quick drop/reset and go.