CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats
3 Minutes – Calf and Ankle Mobility
2 Minutes – OH Mobility/Stability Drills
Warm-up
500m Row or 400m Run
Coaches Choice Dynamic Warm-up
Metcon (Time)
800m Run or 1000m Row
20 Hang Power Cleans (115/75)
40 Lateral Burpees
600m Run or 750m Row
15 Power Cleans
30 Target Burpees
400m Run or 500m Row
10 Squat Cleans
20 Burpee Box Jump Overs (24/20)
*RX+ Power Cleans (135/95)
*Level 2 – Power Cleans (95/65), BBJO (20/18)
*Level 1 – Power Cleans (75/55), BBJO (18/12)
*Athlete Notes – 17-27 minute range. Cleans should be completed in 1-2 sets on hang power cleans. 2-3 sets on power cleans and squat cleans, or quick singles.