CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats
3 Minutes – Wall Quad Stretch (:90 Each Side)
4 Minutes – Partner Hamstring Stretch (1 Minute Each Leg)
Warm-up
500m Row or 400m Run
Coaches Choice Dynamic Warm-up
Yo EMOM is So Fat… (AMRAP – Reps)
EMOM For 30 Minutes (10 Rounds):
Minute 1 – 15m/10w Calorie Row
Minute 2 – 10 Box Jump Overs (24/20) or (30/24)
Minute 3 – 5 Power Cleans @ 60-70% of 1RM Power Clean
*All Reps Completed = 300m/250w
*If you’re not a strong rower, cut your calories down to 10 from the start and try and complete all rounds of 10 calories.
**If 10 Box Jump Overs at 24/20 is easy, go up to 30/24
Comp Track:
-Sub 3-5 muscle-ups on minute 1
-Complete (30/24”) Box Jump Overs if possible.
-Aim towards the 70% range for power cleans.