Tuesday, August 4th

CrossFit Vae Victis – CrossFit

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Foam Rolling/Mobility

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

2 Minutes – Calf and Ankle Stretches and Hip Mobility

2 Minutes – Wall Quad/Hip Flexor Stretches + Glute Activation


400m Run or 500m Row

Coaches Choice Dynamic Warm-up

Skill Work/Activation

50ft KB Farmers Carry (Left)

10 Monster Band Lateral/Front/Reverse Walk

50ft KB Farmers Carry (Right)

10 Monster Band Glute Bridges/Band Squats

Front Squat (4×8)


Every 3:00 Minutes For 9 Minutes (4 Sets) Complete 8 Front Squats @ 65-75%


Tempo Deadlift (4×8)


Every 3:00 Minutes For 9 Minutes (4 Sets) Complete 8 Tempo Deadlifts @ 40-50% with Tempo 21X1 (Stay on the lighter side if unsure and work your position and controlled Tempo)

Front Squat (4×8)


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

8 Front Squats

8 (Each Side) Single Leg Deadlift

:20-:30 (Each Side) Palloff Hold

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

30 Double Unders

5 DB Lungesters (35/20)

10 Burpees

*Lungester = DB Reverse Lunge Left/Right then Thruster. If no OH, complete Lunges and then DB Squat Clean

*RX+ 50 Double Unders and DB’s (45/25)

*Level 2 – 15 Double Unders and DB’s (25/15)

*Level 1 – 2:1 Single Unders and DB’s (20/10)

*Athlete Notes – Goal is 4-6 rounds. Double unders should be completed in less than a minute reach round, 1-2 sets. DB weight should allow you to move steady through the movement, unbroken for most rounds.


Glute/Ham Accessory:

4×5 Glute Bridge Walkouts/6 (Each Side) DB Single Leg Cross Body RDL @ 31X1

Gymnastics Accessory (Pull-up or MUP):

3×10 Kipping Swings (Bar or Rings)/3×5 Chair Drill (Bar) or Swing to Hollow (Rings)/3×5 Floor Kip/3×5 Pull-ups Attempts (Bar) or MUP Transitions (Rings)

Additional Conditioning Work

4x:30 Assault Bike (1 minute rest between efforts)

Posted in Workout of the Day.