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)
1000m Row or 800m Run
40 Russian KB Swings (53/35)
20 Step Down Box Jumps (24/20)
10 Pull-ups
500m Row or 400m Run
30 Russian KB Swings
20 Step Down Box Jumps
10 Pull-ups
250m Row or 200m Run
20 Russian KB Swings
20 Step Down Box Jumps
10 Pull-ups
125m Row or 100m Run
10 Russian KB Swings
20 Step Down Box Jumps
10 Pull-ups
*RX+ Russian KBS (70/53), 5 Ring Muscle-ups or 15 CTB Pull-ups
*Level 2 – Russian KBS (45/30), Box Jumps (20/18), Band Assisted Pull-ups
*Level 1 – Russian KB Swings (35/25), Box Jumps or Step-ups (18/12), Ring Rows
*Athlete Notes – 18-30 minute range. KB swings should be something you can do in 1-2 sets throughout the workout. Set a steady tempo on box jumps and get done pull-ups however possible, start that next row/run.