CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats
3 Minutes – Calf and Ankle Mobility
2 Minutes – OH Mobility/Stability Drills
Warm-up
500m Row or 400m Run
Coaches Choice Dynamic Warm-up
Metcon (Time)
400m Run
20 Power Cleans (135/95)
20 Box Step Overs (Single 45/25 to 20’ or less)
200m Run
40 HSPU
200m Run
20 Box Step Overs (Single 45/25 to 20’ or less)
20 Power Cleans (135/95)
400m Run
*RX+ Power Cleans (155/105)
*Level 2 – Power Cleans (115/75), DB Step-Overs (35/20), 20 HSPU
*Level 1 – Power Cleans (95/65), DB Step-Overs (25/15), Push-ups
*Athlete Notes – 16-25 minute range. Power cleans should be completed in 3-4 sets/quick singles.