Thursday, February 20th

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 400m Run

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 (9×1)


Every 90 Seconds For 12 Minutes (9 Sets) Complete 1 Strict Press (Start at 60-70% and build up to a heavy single, new 1RM if possible)

DB Bench Press (4×8)


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

8 DB Bench Press (Build from last week)

15 Leaning DB Lateral Raise

20 Band Face Pulls

Metcon (No Measure)

EMOM For 12 Minutes (4 Rounds):

Minute 1: Double/Single Unders

Minute 2: (1) DB/KB Push Press + (2) Alternating Single Arm DB/KB Strict Press

Minute 3: Strict Pull-ups

*Level 2 – Band Assisted Pull-ups

*Level 1 – Ring Rows

*20 seconds transition between movements


Shoulder/Lat Accessory:

3×10 KB Gorilla Row (Heavier than last week)

3×12 Bent Over Flies

3×25 Band Face Pulls

Core Accessory:

8 x :30/:10 Plank Holds

Additional Conditioning Work

4x500m Row (1 minute recovery row between efforts)