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 (6 Rounds for reps)
For Max Reps:
0:00-6:00 – Complete 800m Run (For Time)
6:00-11:00 – Max Calorie Row
11:00-15:00 – Max Burpees
15:00-18:00 – Max Double Unders
18:00-20:00 – Max Step Ups (Single 45/25# DB to 20″ Box)
20:00-21:00 – Max Alternating DB Snatches (45/25)
*RX+ Max Snatches (115/75)
*Level 2 – DB Step-up/Snatches (35/20)
*Level 1 – Single Unders, DB Step-up/Snatches (25/15)
*Athlete Notes – Continuously running clock with no rest built in. Move through each station during listed time frames, build in rest and transitions on your own. Run will be 80 reps for completion with an additional rep for every 10 seconds under 6 minutes.