Thursday, January 23rd

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 (6×2)


Every 2:00 Minutes For 10:00 Minutes (6 Sets) Complete 2 Strict Press @ 77-83%

*After each set of press, complete 5 Pull-ups (Weight if possible)

Tempo DB Floor Press (4×8)


Every 3 Minutes For 12 Minutes (5 Sets) Complete:

8 Tempo DB Floor Press @ 31X1

10 Bent Over DB Flies

12 DB Front + Lateral Raise

Metcon (No Measure)

EMOM For 12 Minutes (4 Rounds):

Minute 1: Calorie Row

Minute 2: DB Hang Clean & Jerk

Minute 3: Strict Knees to Elbows

*20 Seconds transition between movements

*Athlete Notes – DB hang clean and jerk should be continuous, switch as needed completing even reps on each side.


Shoulder/Lat Accessory:

4×10 Barbell Row

4×8 (Each Arm) Single Arm DB Bench Press (Don’t alternate, keep resting DB off chest)

4×5 HSPU (Strict with deficit as needed)

Core Accessory:

Tabata Banded Hollow Holds

Additional Conditioning Work

Tabata Assault Bike

Posted in Workout of the Day.