Tuesday, July 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


500m Row or 400m Run

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 Front Squat (1×8)

Paused Front Squat (1×6)

Paused Front Squat (1×6)

Paused Front Squat (1×8)


Every 3:00 Minutes For 9 Minutes (4 Sets) Complete Paused Front Squats @ Rep Scheme 8-6-6-8 (Base off tempo front squats from week 1 and build each set, drop set as needed for last set)

*Tempo – 23X1 (2 second negative, 3 count in the bottom, fast up, reset at the top)

Front Rack Lunge (4×10)


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

10 Alternating Front Racked Reverse Lunges @ 60-70% of 1RM Front Squat

15 Banded Glute Bridges

12 KB Stiff Legged Deadlifts

Metcon (Time)


DB Thrusters (35/20)

Toes to Bar

*30 double unders after each completed round

*RX+ DB Thrusters (45/25) and 60 Double Unders

*Level 2 – DB Thrusters (25/15), 21-15-9 Toes to Bar and 20 Double Unders

*Level 1 – DB Thrusters (20/10), 15-10-5 Toes to Bar and 60 Single Unders

*Athlete Notes – 8-12 minute range. DB Thrusters should be something you can complete in 1-2 sets each round. Scale reps on thrusters.


Glute/Ham Accessory:

3×10 Glute Bridges @ 21X2/12 Back Extensions/Max 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

10 Rounds: 15 Second Max Calorie Assault Bike (Rest 30 seconds after each effort)