Tuesday, October 30th

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/Front/Reverse Walk

50ft KB Farmers Carry (Right)

10 Monster Band Glute Bridges/Band Squats

Paused Back Squat (1×4)

Paused Back Squat (1×2)

Paused Back Squat (1×2)

Paused Back Squat (1×4)


Every 3:00 Minutes For 9 Minutes (4 Sets) Complete Paused Back Squat @ Rep Scheme:

4-2-2-4 @ (2 Second Hold)


Deadlift (5×5)


Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 5 Deadlifts (Build to a peak set for the day)

Tempo Deadlift (4×8)


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

8 Tempo Deadlifts @ 50% (31X1)

25 Banded Glute Bridges

:45 Plank Hold

Metcon (Time)

2 Rounds For Time:

400m Run

10 Burpee Pull-ups

31 Thrusters (45/35)

*RX+ Burpee Bar Muscle-ups/Thrusters (65/45)

*Level 2 – Burpee Jumping Pull-ups

*Athlete Notes – Goal is 10-15 minutes. Scale burpees pull-ups as needed. Thrusters should be very light, complete in 1-2 sets.


Glute/Ham Accessory:

3×12 Glute Bridge/Back Extensions

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

Tabata Row