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
Uphill Battle (Time)
800m Run
21 Power Snatches (115/75)
21 Box Jumps (24/20)
400m Run
15 Power Snatches (135/95)
15 Box Jumps (30/24)
200m Run
9 Power Snatches (155/105)
9 Box Jumps (36/30)
*Level 2 – 95/65, 115/75, 135/95
*Level 1 – 75/55, 95/65, 115/75
*Athlete Notes – 16-24 minute range. Pick a weight you could do in 3 sets for each round, smaller sets and singles are fine but used that to gauge your weights.