Tuesday, October 22nd

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 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 (1×6)

Paused Back Squats (1×4)

Paused Back Squats (1×4)

Paused Back Squats (1×6)


Every 3:00 Minutes For 9 Minutes (4 Sets) Complete Paused Back Squat – Rep Scheme 6-4-4-6 (2 Second Pause)


Deadlift (10×1)


EMOM For 10 Minutes (10 Sets) Complete 1 Deadlift @ 80-85%

Box Squats (4×8)


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

8 Box Squats

10 Stiff Legged KB Deadlifts

20 Alternating Single Leg Glute Bridges

Metcon (Time)

3 Rounds For Time:

21m/18w Calorie Row

15 OH Squats (95/65)

15 Box Jump Overs (24/20)

*RX+ OH Squat (115/75)

*Level 2 – OH Squat (75/55), Box Jump Overs (20/18)

*Level 1 – OH Squat (65/45), Box Jump/Step Overs (18/12)

*Athlete Notes – 8-12 minute range. Squats should be completed in 1-2 sets each round, push to go unbroken each set. Sub front squats as needed.


Glute/Ham Accessory:

3×10 Back Extensions/3×20 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

12x100m Run (Rest 1:1)