Thursday, January 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 (7×1)


Every 2 Minutes For 12 Minutes (7 Sets) Complete 1 Push Press (Start at 75-80% and build to a peak single for the day)

Seated KB Press (4×12)


Every 3 Minutes For 9 Minutes (4 Sets) Complete:

12 Alternating Seated KB Press

5 Strict Pull-ups

:30 High to Low Plank Hold or :15/:15 Top/Bottom Ring Support

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

40 Double Unders

12 (6 Each Side) DB Snatch + Push Press (45/25)

24 Thigh Touches (From Plank)

*RX+ 60 Double Unders

*Level 2 – 20 Double Unders, DB Snatch + Push Press (35/20)

*Level 1 – 2:1 Single Unders, DB Snatch + Push Press (25/15)

*Athlete Notes – Goal is 4-6 rounds. DB snatch + push press should be unbroken on one side, resting as needed before switching to the other side.


Shoulder/Lat Accessory:

4×10-12 (Each Side) Split Stance Row

4×3-5 Elevator Dips (Rings or Bar)

Core Accessory:

5×15-20 GHD Sit-ups

Additional Conditioning Work

4x400m Run (2 minute rest between efforts)

Posted in Workout of the Day.