Tuesday, June 23rd

CrossFit Vae Victis – CrossFit

View Public Whiteboard

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


500m Row or 400m Run

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

Paused Back Squats (1×4)

Paused Back Squats (1×2)

Paused Back Squats (1×2)

Paused Back Squats (1×4)


Every 3:00 Minutes For 9 Minutes (4 Sets) Complete Paused Back Squats – Rep Scheme 4-2-2-4 (2 Second Pause)


Deadlift (5×5)


Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 5 Deadlifts (Build to a peak set for the day)

Box Squats (4×6)


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

6 Box Squats

12 Stiff Legged KB Deadlifts

20 Banded Glute Bridges

Metcon (Time)

3 Rounds For Time:

400m Run

15 Front Squats (95/65)

15 Lateral Burpees

*RX+ Front Squat (115/75)

*Level 2 – Front Squat (75/55)

*Level 1 – Front Squat (65/55)

*Athlete Notes – 12-18 minute range. Front squats should be completed unbroken, possibly 2 sets in later rounds.


Glute/Ham Accessory:

3×8 Back Extensions/3×15 Glute Bridges

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 (Rest 1:1)

Posted in Workout of the Day.