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
500m Row or 400m Run
Coaches Choice Dynamic Warm-up
Metcon (AMRAP – Reps)
EMOM 30 Minutes:
Minute 1: 20 Double Unders + 15 Sit-ups
Minute 2: Max Push-ups
Minute 3: 10 Power Cleans (115/75)
*RX+ 30 Double Unders + 10 Toes to Bar
*Level 2 – 10 Double Unders, Power Cleans (95/65)
*Level 1 – 40 Single Unders, Power Cleans (75/55)
*Athlete Notes – Double/Single Unders should be completed in 10-20 seconds each round, allowing for sit-ups. Power clean weight should be challenging but manageable in 2 sets throughout.