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 2-3 Minutes Jump Rope
Coaches Choice Dynamic Warm-up
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
*Level 2 – 115/75
*Level 1 – 95/65
*Athletes Notes – Cleans should be something you can do touch and go unbroken every round. Make sure push-ups and air squats are staying full range of motion throughout entire workout even though moving fast.