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 (Time)
750m Row
20 Power Cleans @ 50%
40 Box Jump Overs (24/20)
60 Walking Lunges
40 Box Jump Overs (24/20)
20 Power Cleans
750m Row
*RX+ Power Cleans (155/105)
*Level 2 – Box Jump Overs (20/18)
*Level 1 – DB Hang Power Clean and Step-ups
*Athletes Notes – 15-20 minute range. Power cleans should be moderately heavy but something you can touch and go or hit quick singles with.