Thursday, October 25th

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 (5×3)


Every 2 Minutes For 8 Minutes (5 Sets) Complete 3 Push Press (Start at 70-75%, building to a heavy set of 3 for the day)

Push Press (1x Max Reps)

Then @ 10 minutes complete as many reps as possible at 75-80% of your heaviest set of 3 for the day (Pick a weight heavier than last week)

Shoulder Press (4×10)


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

10 Strict Press

10 (Each Side) Single Arm DB Row

100ft Double Overhead KB/DB Carry

Metcon (Time)

4 Rounds For Time:

200ft Farmers Carry (45/25)

20m/15w Hand Release Push-ups

25 Sit-ups

*RX+ Farmers Carry (53/35)

*Level 2 – Farmers Carry (35/20)

*Level 1 – Farmers Carry (25/15), Modified Push-ups

*Athlete Notes – 8-12 minute range. You should be able to complete the farmers carry without putting the weight down each round.


Shoulder/Lat Accessory:

4×15 Barbell Row

4×10 Strict Ring/Bar Dips

Core Accessory:

5×15-20 GHD Sit-ups

Additional Conditioning Work

Row 750/500/250 (Rest 3:00, 2:00, 1:00)