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
500m Row or 400m Run
Coaches Choice Dynamic Warm-up
Metcon (Time)
Teams of 2 Complete:
1 Round of:
60m/48w Calorie Row (15m/12w split)
30 Lateral Burpees
15 Power Cleans (135/95)
2 Rounds of:
40m/32w Calorie Row (10m/8w split)
20 Target Burpees (6″)
12 Power Cleans
3 Rounds of:
20m/16w Calorie Row (10m/8w split)
10 Burpees
9 Power Cleans
*May complete individually (1/2 reps) or as a team of 3 with the same number of reps, two partners working as one then switching with the third partner
*RX+ Building weights – 155/105, 165/115, 185/125
*Level 2 – 115/75
*Level 1 – 95/65
*Athlete Notes – 20-30 minute range. Row split is set each round between partners, break up burpee and power clean reps however you like as a team splitting evenly. The barbell should not be resting, pick a weight you can trade reps with your partner, one person always working.