Monday, July 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/Hip Mobility Drills

2 Minutes – OH Mobility and Stability Drills


400m Run or 500m Row

Coaches Choice Dynamic Warm-up

Skill Work/Activation

Oly Warm-up (Clean)

Power Clean (9×2)


Every :90 Seconds For 12 Minutes (9 Sets) Complete 2 Power Cleans (Build to a peak double for the day or complete all sets at a working weight)

Alternating Seated DB Press (4×12)


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

12 Alternating Seated DB Press

10 (Each Side) DB Row

:30-1:00 Plank Hold

Metcon (Time)

3 Rounds For Time:

400m Run

15 Shoulder to OH

15 Barbell Row

*Athlete Notes – Pick a weight that is challenging but you expect to go unbroken with on shoulder to OH. Same barbell for rows or sub 16 DB Row.


Shoulder/Back Accessory:

5×5 Ring Row/5×5 Bench Press

Oly Accessory:

4×3 Clean Pulls @ 100%/4×3 Split Press

Additional Conditioning Work

4x500m Row (Rest 1:1)

Posted in Workout of the Day.