Tuesday, July 23rd

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

Tempo Front Squat (1×4)

Tempo Front Squat (1×2)

Tempo Front Squat (1×4)

Tempo Front Squat (1×2)

Tempo Front Squat (1×4)


Every 2:30 Minutes For 10 Minutes (5 Sets) Complete Tempo Front Squats @ Rep Scheme 4-2-4-2-4 @ Tempo @ 31X1 (Work off of last weeks heaviest set of 4 and build for the sets of 2)

Double KB Front Racked Squats (4×10)


Every 4 Minutes For 12 Minutes (4 Sets) Complete:

10 Double KB Front Racked Squats @ 21X1

1 Minute Banded Good Mornings

20 Glute Bridges

Elizabeth (Time)


Clean, 135# / 95#

Ring Dips
*Level 2 – Squat Cleans (115/75), 15-12-9 Ring Dips (Band assist as needed)

*Level 1 – Squat Cleans (95/65), Bar Dips or Push-ups

*Athlete Notes – 5-12 minute range. Both squat cleans and ring dips should be completed in small quick sets or quick singles in later rounds. Plan a rep scheme for each movement/set and try to stick to it.


Glute/Ham Accessory:

3×12 Glute Bridges @ 21X2/10 Back Extensions/:30-1:00 Hollow 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

1 Mile Run