Tuesday, March 31st

CrossFit Vae Victis – CrossFit

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Foam Rolling/Mobility

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

2 Minutes – Calf and Ankle Stretches and Hip Mobility

2 Minutes – Wall Quad/Hip Flexor Stretches + Glute Activation


400m Run or 500m Row

Coaches Choice Dynamic Warm-up

Skill Work/Activation

50ft KB Farmers Carry (Left)

10 Monster Band Lateral Walk

50ft KB Farmers Carry (Right)

10 Monster Band Glute Bridges

Paused Front Squat (1×6)

Paused Front Squat (1×4)

Paused Front Squat (1×4)

Paused Front Squat (1×6)


Every 3:00 Minutes For 9 Minutes (4 Sets) Paused Front Squats @ Rep Scheme 6-4-4-6 @ Tempo @ 23X1 (2 second negative, 3 count in the bottom, drive up, reset at the top)

Metcon (Time)


Double Unders


Deadlifts (135/95)

*:20 Second Hollow Rock After Each Completed Set

*RX+ 2:1 Double Unders

*Level 2 – 5-10-15-20-25 Double Unders, Deadlifts (95/65)

*Level 1 – 2:1 Single Unders, Deadlifts (75/55)


Glute/Ham Accessory:

3×15 Glute Bridges @21X2/:30-1:00 (Each Leg) Isometric Lunge Hold/:20-:30/Side Star Plank Hold

Gymnastics Accessory (Pull-up or MUP):

3×10 Kipping Swings (Bar or Rings)/3×5 Chair Drill (Bar) or Swing to Hollow (Rings)/3×5 Floor Kip/3×5 Pull-ups Attempts (Bar) or MUP Transitions (Rings)

Additional Conditioning Work

2 x 5:00 Run AFAP (Rest as needed between efforts)