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
Metcon (6 Rounds for reps)
Every 4 Minutes For 24 Minutes (6 Rounds):
A) Interval Rounds (1,3,5) Complete:
400m Run or 500m/400w Row
15 Power Cleans (115/75)
30m/24w Push-ups
B) Interval Rounds (2,4,6) Complete:
75 Double Unders
15 KB Swings (70/53)
30 Sit-ups
*Clock will be set for six 4 minute intervals. Athletes will alternate between A and B each interval.
*RX+ Power Cleans (135/95), Max HSPU (sub for push-ups)/100 Double Unders, 20 KB Snatch (53/35)
*Level 2 – Power Cleans (95/65), 24m/18w Push-ups/40 Double Unders, KB Swings (53/35)
*Level 1 – Power Cleans (75/55), Modified Push-ups/2:1 Singles, KB Swings (40/25)
*Athlete Notes – Option to run or row, should be in the 2-2:30 minute range every round. Power Cleans should be 1-3 quick sets each round, scale push-up reps or modify as needed. Interval B should be quicker and allow for rest between rounds.