Thursday, July 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 Minutes Jump Rope/Double Under Practice

Coaches Choice Dynamic Warm-up

Skill Work/Activation

50ft KB Bottoms Up Carry (Right)

10 KB Bottoms Up Press

50ft KB Bottoms Up Carry (Left)

10 KB Bottoms Up Windmills

Jerk Drive + Jerk (7×1)


Every 90 Seconds For 9 Minutes (7 Sets) Complete Jerk Drive + Jerk (Push or Split, build to a peak single for the day or complete 7×3 jerks at a working weight)

Shoulder Press (4×8)


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

8 Strict Press

12 Bent Over DB Flies

12 DB Tricep Extensions

Metcon (No Measure)

Double Unders




Strict Pull-ups


*RX+ Double Unders 100-80-60-40-20

*Level 2 – Double Unders 25-20-15-10-5, Band Assisted Strict Pull-ups

*Level 1 – 2:1 Single Unders, Jumping Pull-ups or Ring Rows


Shoulder/Lat Accessory:

4×8 DB Bench Press

4×16 Alternating DB Curls

4xMax Pull-up Hold

Core Accessory:

4×20-25 Russian Twist

Additional Conditioning Work

3 x 25m/20w Calorie Assault Bike

Posted in Workout of the Day.