Friday, May 22nd

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 KB OH Walking Lunge (R)

10 Monster Band Lateral Walk/Glute Bridges

50ft KB OH Walking Lunge (L)

10 PVC OH Squats

Deadlift (6×3)


Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 3 Deadlifts (Build to a peak set of 3 for the day or complete 6 sets at a working weight)


Tempo Back Squat (1×8)

Tempo Back Squat (1×6)

Tempo Back Squat (1×6)

Tempo Back Squat (1×8)


Every 4:00 Minutes For 12 Minutes (4 Sets) Complete Tempo Back Squats – Rep Scheme 8-6-6-8 @ Tempo (30X1)

Metcon (Time)

3 Rounds For Time:

400m Run

15 Front Squats @ 40% up to (135/95)

15 Step Down Box Jumps (24/20)

*Sub 50/100 Double Unders For Rain

*Option to sub deadlifts for front squats if squats were completed for strength

*Level 2 – Step Down Box Jumps (20/18)

*Level 1 – Step-ups


Glute/Ham Accessory:

3×10 Alternating Cossack Squats/Max Sorenson Hold or 10 Superman with :05 Hold

Additional Conditioning Work

Tabata Row or :30 Run Sprint/:10 Rest

Posted in Workout of the Day.