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/Double Under Practice
Coaches Choice Dynamic Warm-up
Metcon (3 Rounds for reps)
AMRAP 5:
Buy-In: 75 Double Unders
12 Power Cleans (95/65)
4 Burpee Box Jump Overs (24/20)
rest 3 minutes
AMRAP 5:
Buy-In: 75 Double Unders
8 Power Cleans (115/75)
4 Burpee Box Jump Overs (24/20)
rest 3 minutes
AMRAP 5:
Buy-In: 75 Double Unders
4 Power Cleans (135/95)
4 Burpee Box Jump Overs (24/20)
*RX+ 100 Double Unders and (115/75, 135/95, 155/105)
*Level 2 – 50 Double Unders and (75/55, 95/65, 115/75)
*Level 1 – 150 Single Unders and (65/45, 75/55, 95/65)
*Athletes Notes – If you can not complete number of double unders in 2 minutes, move on to remainder of AMRAP. Weights should all be able to be moved quickly in touch and go reps or quick singles.