Thursday, March 19th

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 (5×3)


Every 2:30 Minutes For 10 Minutes (5 Sets) Complete 3 Push Presses @ 80-85% (If you have lighter weights…double the reps and or add a tempo, 3 second hold overhead and 3 second negative on each rep)

*Between each set complete 8 (Each side) Single Arm DB/KB Row

Metcon (4 Rounds for reps)

EMOM For 20 Minutes (4 Rounds):

Minute 1: Double/Single Unders

Minute 2: Alternating DB Renegade Row + 4 Shoulder Taps (45/25)

Minute 3: Side Plank :20(L)/:10 Rest/:20(R)

Minute 4: Alternating DB Snatch + DB Push Press (45/25)

Minute 5: Rest

*Level 2 – DB Push Press (35/20)

*Level 1 – DB Push Press (25/15)


Shoulder/Lat Accessory:

4×10 Tempo Pendlay Row @ 21X2

4×10 DB Bench Press

4×10 Wide Pull Ring Rows

Core Accessory:

5×10 Candle Sticks

Additional Conditioning Work

10 Minute Row or Run: :30hard/:30light Row

Posted in Workout of the Day.