Wednesday, February 6th

CrossFit Vae Victis – CrossFit

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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


400m Run or 500m Row

Coaches Choice Dynamic Warm-up

Metcon (6 Rounds for reps)

Every 4 Minutes For 24 Minutes (6 Rounds):

A) Interval Rounds (1,3,5) Complete:

400m Run or 500m/400w Row

15 Power Cleans (115/75)

30m/24w Push-ups

B) Interval Rounds (2,4,6) Complete:

75 Double Unders

15 KB Swings (70/53)

30 Sit-ups

*Clock will be set for six 4 minute intervals. Athletes will alternate between A and B each interval.

*RX+ Power Cleans (135/95), Max HSPU (sub for push-ups)/100 Double Unders, 20 KB Snatch (53/35)

*Level 2 – Power Cleans (95/65), 24m/18w Push-ups/40 Double Unders, KB Swings (53/35)

*Level 1 – Power Cleans (75/55), Modified Push-ups/2:1 Singles, KB Swings (40/25)

*Athlete Notes – Option to run or row, should be in the 2-2:30 minute range every round. Power Cleans should be 1-3 quick sets each round, scale push-up reps or modify as needed. Interval B should be quicker and allow for rest between rounds.

Posted in Workout of the Day.