Thursday, February 6th

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 (L)

10 Half Kneeling KB Press/10 Halo’s

50ft KB Bottoms Up Carry (R)

10 KB Windmills

Shoulder Press (5×3)


Every 3:00 Minutes For 12:00 Minutes (5 Sets) Complete 3 Strict Press @ 83-89%

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

DB Bench Press (4×10)


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

10 DB Bench Press

12 Leaning DB Lateral Raise

20 Band Pull-Apart

Metcon (No Measure)

AMRAP 15 Minutes:

200ft Farmers/OH Carry (100ft/switch)

10 Single Arm Tempo DB Push Press (5/side @ 31X1)

20 Sit-up to Press w/Plate (15/10)

25 Plate Hops

*Athlete Notes – Focus on a good overhead position in your carries and push press. Tempo is there to work on a controlled lowering into proper dip position before next rep.


Shoulder/Lat Accessory:

4×10 KB Gorilla Row

4×10 Bent Over Rear Delt Flies (Thumbs down)

4×15 Band Face Pulls

Core Accessory:

8 x :30/:10 Plank Holds

Additional Conditioning Work

10 Minute Calorie Row (1:00on/1:00off)

Posted in Workout of the Day.