Tuesday, October 6th

CrossFit Vae Victis – CrossFit

Foam Rolling/Mobility

3 Minutes – Foam Roll Calves, Hamstrings, Quads, Glutes, T-Spine and Lats

2 Minutes – Wall Quad Stretch or Band Hip Flexor Stretch

2 Minutes – Squat Mobility (Accumulate 2 minutes in squat working ankles, hips)


500m Row

Coaches Choice Dynamic Warm-up

Skill Work/Activation

1-2 Rounds:

10 Single Leg Deadlifts

10 Ring Rows

10 Tempo Front Squats (33X1)

Front Squat (1RM)

20 Minutes to Establish Front Squat 1RM

Metcon (Time)

3 Rounds For Time:

400m Run

12 DB Squat Cleans (45/25)

24 Push-ups

RX+ 12 Squat Cleans (135/95) and 12 HSPU (6” Deficit if possible)


5×1 Minute Plank Hold (Rest as needed)

*Max set of unbroken muscle-ups after each round if possible