Wednesday, August 21st


CrossFit Vae Victis – CrossFit

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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)

800m Run

40 Russian KB Swings (53/35)

20 Box Jumps (24/20)

10 Pull-ups

400m Run

30 Russian KB Swings

20 Box Jumps

10 Pull-ups

200m Run

20 Russian KB Swings

20 Box Jumps

10 Pull-ups

100m Run

10 Russian KB Swings

20 Box Jumps

10 Pull-ups

*No rebounding, step down or jump down with reset…

*RX+ 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 – 16-30 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 run.