Thursday, May 17th

CrossFit Vae Victis – CrossFit

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Foam Rolling/Mobility

3 Minutes – Foam Roll Calves, Hamstrings, Glutes, T-Spine and Lats

3 Minutes – Calf and Ankle Mobility

2 Minutes – OH Mobility/Stability Drills


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

Coaches Choice Dynamic Warm-up

Skill Work/Activation

50ft KB Bottoms Up Carry (L)

10 Half Kneeling KB Press/10 Halo’s

50ft KB Bottoms Up Carry (R)

10 KB Windmills

Shoulder Press (6×6)


Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 6 Strict Press @ 77%

*As we proceed with heavier percentages…if you can’t complete all reps in 1 unbroken set, rack the bar and take a short break, then complete remaining reps. Goal is to complete all 36 reps or as many as manageable throughout the 15 minutes


Seated Shoulder Press (5×8)


Every 3 Minutes For 12 Minutes (5 Sets) Complete:

8 Seated Press @ 55-65%

12 Barbell Rows

15 DB Bent Over Flies

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

5 Toes to Bar

10 Push-ups

15 KB Swings (53/35)


*Level 2 – Hanging Knee Raises and KB Swings (45/25)

*Level 1 – Sit-ups and KB Swings (35/20)

*Athlete Notes – Goal is 7-10 rounds. You should be able to cycle through rounds in 1:30-2:00. String together toes to bar or go quick singles. KB Swings should be unbroken for the majority of the workout.


Shoulder/Lat Accessory:

4×15 Pendlay Row

4×15 (Each Arm) DB Single Arm Bench Press (Don’t alternate, keep resting DB off chest)

4×5 Ring Dips (weight if possible)

Core Accessory:

Tabata Hollow Rock

Additional Conditioning Work

Assault Bike – 3 x 1 Minute Max Calories (2 minute rest)