Thursday, December 10th

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 (5×2)


Every 2 Minutes For 8 Minutes (5 Sets) Complete 2 Push Press (Start at 75-80% and build to a peak set of 2 for the day)

*Complete 8 DB Row (Each Side) Between Sets

Gorilla Row (4×10)


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

10 Gorilla Rows

6 Ring/Bar Dips (Weight as needed)

15 Lateral Flies

Metcon (No Measure)

AMRAP 15 Minutes:

300ft Single Arm Farmers Carry (6x50ft lengths/switch as needed keeping even side to side)

10 V-Ups

:30 Dead Hang Hold

:30 Handstand or Plank Hold


Shoulder/Lat Accessory:

4×8 Landmine Row

4×8 Incline DB Bench

4×6 Ring Pull-ups

Core Accessory:

Tabata High to Low Plank Holds

Additional Conditioning Work

4x25m/20w Calories Assault Bike (1:1 Rest)