CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, Quads, T-Spine and Lats
2 Minutes – Wall Squat Stretches + 10 Wall Squats
2 Minutes – Band Shoulder and Lat Stretches/Activation
Warm-up
800m Sandbag Run with Partner
Coaches Choice Dynamic Warm-up
Skill Work/Activation
Oly Warm-up (Snatch/Clean)
Three Wise Men Tribute (3 Rounds for reps)
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell
Rest 2 minutes, and then…
“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups
Rest 2 minutes, and then…
“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
To learn more about Three Wise Men Tribute click here
Scaling –
Part 1: Scale weight as needed/hang power snatch if unable to hang squat snatch safely
Part 2: Scale weight as needed/cut reps in half (5/10) if necessary to keep moving for entire workout
Part 3: Cut reps in half (7/14) if necessary to keep moving for entire workout
Part 4: Leave ego at the door and scale as necessary so you get 12 minutes of work without rest (should be part 1)