Thursday, July 18th

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 (5×4)


Every 2:00 Minutes For 8 Minutes (5 Sets) Complete 4 Push Presses @ 75-80%

Tempo DB Push Press (4×10)


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

10 Tempo DB Push Press @ 31X1

8 (Each Arm) Single Arm DB Row with Rotation

12 Seated DB External Rotation

Metcon (No Measure)

EMOM For 12 Minutes (4 Rounds):

Minute 1: Max Double Unders

Minute 2: Plank Hold + Alternating Wall Touch

Minute 3: Hollow Hold

*20 Second Transition Between Movements

*Athlete Notes – Practice your double unders!


Shoulder/Lat Accessory:

4×8 Tempo Pendlay Row @ 21X2

4×8 DB Bench Press

4×8 Wide Pull Ring Rows

Core Accessory:

Monthly Challenge Work

Additional Conditioning Work

2×30 Calorie Assault Bike (1 minute rest between efforts)