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
Como (Time)
Performance and Fitness:
800m Run (Buy-in)
Followed By Ten Rounds of:
3 HSPU
6 Power Cleans (115/75)
12 Wallballs (20/14)
*RX+ 135/95 and 6” Deficit HSPU
*Level 2 – 95/65 and 2:1 Push-ups
*Level 1 – 75/55 and 2:1 Push-ups
*Athlete Notes – 20-30 minute range. Look to go unbroken on HSPU/PU at the start, breaking up as needed in deeper rounds. Cleans should be lighter and fast.