Wednesday, August 22nd

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 (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.

Posted in Workout of the Day.