Friday, January 11th

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 (6×2)


Every 3:00 Minutes For 15 Minutes (6 Sets) Complete 2 Back Squats @ 90-95+%


Romanian Deadlift (5×4)


Every 3:00 Minutes For 12 Minutes (5 Sets) Complete 4 Romanian Deadlifts @ 75-85% of 1RM Back Squat

Elevator Goblet Squats (4×6)


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

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

10 Tempo Stiff Legged Deadlifts @31X1

:20 (Each Side) Paloff Squat Hold (Standing hold if unable to squat hold)

Metcon (Time)


Calorie Row


Wallballs (20/14)

*5 burpees each time you break on wallballs

*Option to run 200m/200m/100m/100m/100m

*RX+ Wallballs (30/20)

*Level 2 – Wallballs (14/10)

*Level 1 – Wallballs (10) or Med Ball Cleans

*Athlete Notes – 6-12 minute range. Manage your wallballs in sets each round. Stop and complete 5 burpees after each time you break.


4×6 Glute Ham Raise/12 (Each Side) Single Leg Glute Bridges

Additional Conditioning Work

Tabata Burpees

Posted in Workout of the Day.