Saturday, August 22nd

CrossFit Vae Victis – Endurance

Metcon (Time)


30 minutes of running drills

1. Hollow Rocks

3 x 10 or 1-2 minute hold in correct hollow position

2. Hop with Forward lean


3. Pulling Wall

3×20 with each foot

4. Alternating Foot Pulls

3×10 on each foot


4 miles @ 80% of 10K race pace

(If you do not know your 10k race pace, add 10-15 seconds per mile to your 5K TT pace)

Drills How-to Videos:

Hollow Rocks

Hop with Lean Forward

Pulling Wall

Alternating Foot Pulls

Pose Running Method 101

Running the Wheel Analogy

Posted in Workout of the Day.