Friday, May 15th

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

Dynamic Warm-up

Skill Work/Activation

50ft Front Racked Walking Lunge (R)

10 Monster Band Lateral Walk/Glute Bridges

50ft Front Racked Walking Lunge (L)

10 PVC Squats

Deadlift (5×5)


Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 5 Deadlifts (Build to a peak set of 5 for the day or complete 5×5 at a working weight)

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

12 Deadlifts at 50% of 1RM

12m/9w Push-ups

18 Air Squats

@ 0:00, 5:00 and 10:00…Run 400m

*RX+ 9m/6w HSPU

*Level 2 – Band Assisted Push-ups

*Level 1 – Box Push-ups


Glute/Ham Accessory:

3×1 Minute Wall Squat Hold (Goblet Hold)/10 Good Mornings

Additional Conditioning Work

6x250m Row (1:00 rest between efforts)

Posted in Workout of the Day.