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)
500m Row
50 Alternating DB Snatches (45/25)
25 Burpees
400m Row
40 Alternating DB Snatches
20 Burpees
…300, 30,15
…200, 20, 10
…100, 10, 5
*RX+ Rope Climbs at the end of each round – 5/4/3/2/1
*Level 2 – DB Snatches (35/20)
*Level 1 – DB Snatches (25/15)
*Athlete Notes – 20-30 minute range. Keep a steady pace on DB snatches and try to pick a rep scheme of 2-3 sets on the bigger sets with short breaks between them. Steady on the burpees. Push the last two rounds.