Thursday, March 26th

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


400m Run 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 2:30 Minutes For 10 Minutes (5 Sets) Complete 2 Push Presses @ 85-90%

*Between each set complete 10 (Each side) Single Arm DB/KB Row

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes:

2 Minute Run (1:00 out/1:00 back)

5 Strict Pull-ups or 5 Single Arm DB Row (Each Side)

10 Shoulder to OH (135/95)

10 Strict Toes to Bar, Hanging Knee Raises or V-ups


Shoulder/Lat Accessory:

4×8 Tempo Pendlay Row @ 21X2

4×8 DB Bench Press or Floor Press

4×16 DB Flies

Core Accessory:

Tabata Hollow Rocks

Additional Conditioning Work

1 Mile Run