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 (Time)
800m Run
40 DB Snatches (45/25)
40 Box Jumps (24/20)
10 Pull-ups
400m Run
30 DB Snatches (45/25)
30 Box Jumps (24/20)
10 Pull-ups
200m Run
20 DB Snatches (45/25)
20 Box Jumps (24/20)
10 Pull-ups
100m Run
10 DB Snatches (45/25)
10 Box Jumps (24/20)
10 Pull-ups
*RX+ 20 CTB Pull-ups Each Round and KB Snatches (53/35)
*Level 2 – DB Snatch (35/20), Box Jumps (20/18), Band Assisted Pull-ups
*Level 1 – DB Snatch (25/15), Box Jumps or Step-ups (18/12), Ring Rows
*Athlete Notes – 25-35 minute range. Snatches should be something you can do in big sets 15-20 reps early on (rounds 1-2), 10 reps later rounds.