CrossFit Vae Victis – CrossFit
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
500m Row or 400m Run
Coaches Choice Dynamic Warm-up
50ft KB Farmers Carry (Left)
10 Monster Band Lateral Walk
50ft KB Farmers Carry (Right)
10 Monster Band Glute Bridges
Back Squat (5×3)
Every 2:00 Minutes For 8 Minutes (5 Sets) Complete 3 Back Squats (Start at 70-75% and build to a peak set of 3 for the day)
Overhead Squat (5×3)
Every 2:00 Minutes For 8 Minutes (5 Sets) Complete 3 OH Squats (Start at 70-75% and build to a peak set of 3 for the day)
Reverse Lunge (Back Racked) (4×8)
Every 4 Minutes For 12 Minutes (4 Sets) Complete:
8 Alternating Reverse Lunges (Back Racked)
10 Stiff Legged KB Deadlifts
20 Glute Bridges
Scotty (AMRAP – Rounds)
Complete as many rounds as possible in 11 minutes of:
5 deadlifts, 315 lb.
18 wall-ball shots, 20-lb. ball
17 burpees, over the bar
Scott “Scotty” Deem, 31, of San Antonio, Texas, was killed while responding to a four-alarm structure fire on May 18, 2017. Deem and his fellow firefighters were searching the building for survivors, but after 11 minutes, Deem sounded a Mayday call. Rescuers were unable to locate him in time.
Deem served with the San Antonio Fire Department for six years. The department is home to a non-profit CrossFit affiliate, where he worked hard to stay in peak physical health. His favorite workouts included The Chief, DT and Lynne.
Deem is survived by his wife, Jennifer; and children, Dakota, Tyler and Aubrey (due August 2017).
To learn more about Scotty click here
*Level 2 – Deadlifts (275/185), Wallballs (14/10)
*Level 1 – Deadlifts (225/155), Wallballs (10)
*If not RX and unsure of weight to use, use a maximum of 75% of your 1RM deadlift
*Athlete Notes – Goal is 3-5 rounds. Pick a weight you can do in 1-2 sets or quick singles each round.
3×6 RDL’s/12 Glute Bridges/:20-:30 Star Plank Hold
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
8x200m Run (1:1 Rest)