Wednesday, November 28th

CrossFit Vae Victis – CrossFit

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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

Downward Spiral (AMRAP – Reps)

AMRAP 20 Minutes:

50m/40w Calorie Row

40 Single Arm DB Overhead Walking Lunges (45/25 – Alternating arms every 10 reps)

30 Pull-ups

20 Power Cleans (135/95)

10 Ring Dips

*RX+ CTB Pull-ups/Power Cleans (155/105), 10 Muscle-ups

*Level 2 – DB Lunge (35/20), Band Assisted Pull-ups, Power Cleans (115/75), Band Assisted Dips or Bar Dips

*Level 1 – DB Lunge (25/15), Ring Rows, Power Cleans (95/65), Band Assisted Dips or 2:1 Push-ups

*Athlete Notes – Goal is to complete 1 round and begin working into the next. DB weight for OH lunges should be light, resting only during transition. Power cleans should not exceed 60% of 1RM clean.