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
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.