Thursday, July 30th

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

Push Jerk + Split Jerk (7×1)


Every 90 Seconds For 9 Minutes (7 Sets) Complete Push Jerk + Split Jerk (Start light and build to a peak set or complete all 7 sets at a working weight)

Shoulder Press (4×5)


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

5 Strict Press

10 Ring Rows

10 Lying DB Tricep Extension

Metcon (No Measure)

AMRAP 15 Minutes:

500m Row

30 V-ups

8 Alternating Turkish Get-ups

*Level 2 – Knee Tucks

*Level 1 – Reverse Sit-ups


Shoulder/Lat Accessory:

4×10 DB Bench Press

4×12 Curls

4xMax Bar Dips

Core Accessory:

4×20-25 GHD Sit-ups

Additional Conditioning Work

4 x 25m/20w Calorie Assault Bike

Posted in Workout of the Day.