Thursday, February 13th

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 (5×2)


Every 2:30 Minutes For 10:00 Minutes (5 Sets) Complete 2 Strict Press @ 86-92%

*After each set of press, complete 5 Tempo Pull-ups @ 3111

DB Bench Press (4×10)


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

10 DB Bench Press (Build from last week)

10 Leaning DB Lateral Raise

20 Band Face Pulls

Metcon (No Measure)

AMRAP 15 Minutes:

1000m Row (Buy-In)

8 Tempo Ring Rows @ 21X1

12 Push-ups

16 Single Arm DB Hang Clean and Jerk (45/25 – 8/side)

*RX+ Ring Dips

*Level 2 – DB (35/20), Band Assisted or Negative Push-ups

*Level 1 – DB (25/15), Box Push-ups

*Athlete Notes – Find a steady pace on the rower and hold it. Slow and controlled on ring rows with the tempo. Scale push-ups as needed, focus on good position over speed.


Shoulder/Lat Accessory:

3×10 KB Gorilla Row (Heavier than last week)

3×15 Bent Over Flies

3×25 Band Face Pulls

Core Accessory:

8 x :30/:10 Plank Holds

Additional Conditioning Work

50-40-30-20-10 Calorie Row (Rest as needed)

Posted in Workout of the Day.