Thursday, May 9th

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 (6×8)


Every 3:00 Minutes For 15:00 Minutes (6 Sets) Complete 8 Strict Press @ 74%

*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 48 reps or as many as manageable throughout the 18 minutes

Bench Press (4×10)


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

10 Bench Press

15-20 Bent Over DB Flies

10 DB Front + Lateral Raise

Metcon (3 Rounds for reps)

EMOM For 12 Minutes (3 Rounds):

Minute 1: Max Calorie Row

Minute 2: Max Box Jump Overs (24/20)

Minute 3: Max Shoulder to OH (95/65)

Minute 4: Rest

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

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


Shoulder/Lat Accessory:

4×15 Barbell Row

4×12 (Each Arm) Single Arm DB Bench Press (Don’t alternate, keep resting DB off chest)

4×5 HSPU (Strict with deficit as needed)

Core Accessory:

Tabata Hollow Rocks

Additional Conditioning Work

5x:30 Assault Bike (Rest :30-1:00 between efforts)