Thursday, November 1st

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 (Left)

10 KB Bottoms Up Presses

50ft KB Bottoms Up Carry (Right)

10 KB Bottoms Up Windmills

Push Press (5×2)


Every 2 Minutes For 8 Minutes (5 Sets) Complete 2 Push Press (Start at 75-80%, building to a heavy set of 2 for the day)

Push Press (1 x Max Reps)

Then @ 10 minutes complete as many reps as possible at 75-80% of your heaviest set of 2 for the day (Pick a weight heavier than last week)

Shoulder Press (1×8)


Every 3 Minutes For 9 Minutes (4 Sets) Complete:

8 Strict Press

12 (Each Side) Single Arm DB Row

100ft Double Overhead KB/DB Carry

Metcon (Time)

400m Run

30 KB Swings (53/35)

30 Burpees

200m Run

20 KB Swings

20 Burpees

100m Run

10 KB Swings

10 Burpees

*Level 2 – KB Swings (45/30)

*Level 1 – KB Swings (35/25)

*Athlete Notes – 9-14 minute range. KB swings should be completed unbroken, max 2 sets for the first round.


Shoulder/Lat Accessory:

4×10 Tempo Barbell Row @31X1

4×5 Tempo Strict Ring/Bar Dips @ 31X1

Core Accessory:

5×15-20 GHD Sit-ups

Additional Conditioning Work

Row 3x500m (Rest 2 minutes between efforts)