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
800m Run (Time)
Max Effort 800m Run
0:00-5:00 – Max Effort 800m Run
Metcon (AMRAP – Rounds and Reps)
5:00-20:00 – AMRAP 15 Minutes:
3 Power Snatch (115/75)
6 Pull-ups
9 Push-ups
*RX+ Power Snatch (135/95) and CTB Pull-ups
*Level 2 – Power Snatch (95/65) and Band Assisted Pull-ups
*Level 1 – Power Snatch (75/55) and Ring Rows
*Athletes Notes – Goal is 7-10 rounds. You should be cycling through rounds quickly, barbell should be touch and go or quick singles.
800m Run (Time)
Max Effort 800m Run
20:00–Finish – Max Effort 800m Run