Thursday, June 27th

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 Hollow Floor Press (4×10)


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

10 DB Hollow Floor Press (Heavier than last week)

12 KB Gorilla Row

20 Band Face Pulls

Metcon (No Measure)

EMOM For 12 Minutes (4 Rounds):

Minute 1: Row (Calories)

Minute 2: Wall Climbs

Minute 3: Strict Pull-ups

*Level 2 – Wall climbs not to finish position, Band Assisted Strict Pull-ups

*Level 1 – Alternating shoulder touch from plank, Ring Rows

*Athlete Notes – Goal is to move well through each movement. Do not worry about number of reps today, focus on position and power in the row, stability and control in the wall climb and perfect pull-ups.


Shoulder/Lat Accessory:

4×10 KB Gorilla Row (Heavier than last week)

4×10 Bent Over Flies

4×20 Band Face Pulls

Core Accessory:

Monthly Challenge Work

Additional Conditioning Work

1 Mile Run