Thursday, June 28th

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

Shoulder Press (9×1)


Every 90 Seconds For 12 Minutes (9 Sets) Complete 1 Strict Press (Build up to a heavy single, new 1RM if possible)

Seated Shoulder Press (5×6)


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

6 Seated Press @ 65-70%

10 (Each Arm) Single Arm DB Row

15 DB Front Raise + Lateral Raise

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

15m/12w Calorie Row

20 Alternating DB Snatch (45/25)

10 Pull-ups

*RX+ CTB Pull-ups

*Level 2 – DB Snatch (35/20) and band assisted pull-ups

*Level 1 – DB Snatch (25/15) and ring rows

*Athlete Notes – Goal is 4-6 rounds. Pick a DB weight you can move steady and unbroken with each round. Pull-ups should be in small chunks with short rest or quick singles later into the workout.


Shoulder/Lat Accessory:

4×12 Pendlay Row (6 Tempo @ 31X3/6 Regular)

4×20 Single Arm DB Bench (10 Each Side – Hold resting DB off chest and stabilize)

4×15 Band Face Pulls

Core Accessory:

4 Rounds of Each: Tabata Hollow Hold then Tabata Plank Hold

Additional Conditioning Work

10×15 Second Assault Bike Sprint (30 Second Rest)

Posted in Workout of the Day.