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
PowerBall (Time)
800m Run
Then 4 Rounds Of:
30 Wallballs (20/14)
20 Pull-ups
10 Power Cleans (135/95)
800m Run
*30 Minute Cap
*RX+ Power Cleans (155/105)
*Level 2 – Wallballs (14/10), Band Assisted Pull-ups, Power Cleans (115/75)
*Level 1 – 400m Runs, Wallballs (10), Ring Rows, Power Cleans (95/65)
*Athlete Notes – 20-30 minute range. Break wallballs into smaller manageable sets with short breaks, same for pull-ups. Power cleans should be something you can complete 3-5 touch and go reps, even if doing singles.