Wednesday, October 31st


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

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.