Tuesday, March 24th

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


400m Run or 500m Row

Coaches Choice Dynamic Warm-up

Skill Work/Activation

50ft KB Farmers Carry (Left)

10 Monster Band Lateral Walk

50ft KB Farmers Carry (Right)

10 Monster Band Glute Bridges

Paused Front Squat (1×8)

Paused Front Squat (1×6)

Paused Front Squat (1×6)

Paused Front Squat (1×8)


Every 3:00 Minutes For 9 Minutes (4 Sets) Complete Paused Front Squats @ Rep Scheme 8-6-6-8 @ Tempo @ 23X1 (2 second negative, 3 count in the bottom, drive up, reset at the top)

Metcon (Time)

100 Thrusters (95/65)

*Every Minute On The Minute Including Minute 1 – Complete 5 Burpees

*Level 2 – Thrusters (75/55), 4 Burpees

*Level 1 – Thrusters (65/45), 3 Burpees

*Athlete Notes – You should be able to complete a minimum of 5 thrusters each minute. Scale burpees if needed or cap at 20 minutes.


Glute/Ham Accessory:

3×10 Glute Bridges @ 21X2/10 Good Mornings/:30-1:00 Hollow 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

10/15/20 Minute Run – Get outside and run after the workout

Posted in Workout of the Day.