Wednesday, April 17th


CrossFit Vae Victis – CrossFit

View Public Whiteboard

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

Cheech and Chong (Time)

For Time:

200m Run

30 Lateral Burpees

400m Run

15 Power Cleans (155/105)

800m Run

15 Power Cleans (155/105)

400m Run

30 Lateral Burpees

200m Run

RX+ 185/125
*Level 2 – 135/95

*Level 1 – 115/75 and scale runs to 100m/200m/400m if needed

*Athlete Notes – 16-24 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.