Tuesday, September 17th

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


500m Row or 2-3 Minutes Jump Rope/Double Under Practice

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

Front Squat (3-2-1-1-1-1-1)


Every 2:00 Minutes For 12 Minutes (7 Sets) Complete Front Squats @ Rep Scheme:


*Following 3-4 sets during the warm-up period…begin at approximately 75% for the set of 3, then build by feel for set of 2, work up to new 1RM/peak single for the day

Reverse Lunge (Back Racked) (4×12)


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

12 Alternating Reverse Lunges (Back Racked)

12 Stiff Legged KB Deadlifts

20 Glute Bridges

Metcon (Time)

3 Rounds For Time:

200m Run

25 Burpees

*RX+ 4 Rounds For Time

*Athlete Notes – 6-12 minute range.


Glute/Ham Accessory:

3×6 RDL’s/8 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

500/400/300/200/100 Row (Rest 2:00/1:30/1:00/:30)

Posted in Workout of the Day.