Friday, January 18th

CrossFit Vae Victis – CrossFit

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Foam Rolling/Mobility

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

3 Minutes – Pigeon Pose/Hip Stretches + Glute Activation

2 Minutes – T-Spine/Lat Mobility and Activation


400m Run or 500m Row

Coaches Choice Dynamic Warm-up

Skill Work/Activation

50ft Heavy Single Arm Farmers Carry (Left)

10 Monster Band Clam Shells and Glute Bridges

50ft Heavy Single Arm Farmers Carry (Right)

10 Single Leg Deadlifts and Reverse Lunges

Back Squat (7×1)


Every 2:00 Minutes For 12 Minutes (7 Sets) Complete 1 Back Squat @ 95+% (Option to work up instead to test a heavy single, change to 1×1 back squat performance)


Romanian Deadlift (5×3)


Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 3 Romanian Deadlifts @ 80-90% of 1RM Back Squat

Elevator Goblet Squats (4×8)


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

8 Elevator Goblet Squats (2 Second Hold @ ¼ down, ½ down, below parallel)

12 Tempo Stiff Legged Deadlifts @31X1

10 Tempo Hanging Knee Raises 21X1

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

5 Strict HSPU

10 OH Squats (95/65)

15 Deadlifts

*Sub Front Squats if no OH

*Level 2 – Strict Ring Dips and Barbell (75/55)

*Level 1 – 10m/8w Push-ups and Barbell (65/45)

*Athlete Notes – Goal is 4-6 rounds. HSPU’s/Dips should be unbroken early on, breaking as needed in later rounds. Barbell movements should all be light and unbroken, slow these movements down and work on rhythm and breathing.


4×8 Glute Ham Raise/10 (Each Side) Single Leg Glute Bridges

Additional Conditioning Work

1000m Row