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
Metcon (4 Rounds for reps)
Every 6 Minutes For 18 Minutes (4 Rounds) Complete:
500m Row
15 Deadlifts @ 50% up to (225/155)
15 Pull-ups
Max Rep Burpee Box Jump Overs (24/20)
*Score is total number of burpee box jump overs
*Option to run 400m depending on class/weather
*RX+ CTB Pull-ups
*Level 2 – 12 Pull-ups/Band Assisted
*Level 1 – 9 Pull-ups/Ring rows
*Athlete Notes – Deadlifts should be light based off percentage, 1-2 sets each round. Cut/modify pull-ups as needed, athletes should have a minimum of 1 minute plus per round on burpee box jump overs.