Thursday, May 14th

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


400m Run or 2-3 Minute Jump Rope/Double Under Practice

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 Jerk + Split Jerk (7×1)


Every 2 Minutes For 12 Minutes (7 Sets) Complete 1 Push Jerk + 1 Split Jerk (Build to a peak single for the day or complete all at a working weight)

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

40 Double Unders

20 Sit-ups

10 Alternating DB Snatch (45/25)

*Level 2 – 20 Double Unders, (35/20)

*Level 1 – 2:1 Single Unders, (25/15)


Shoulder/Lat Accessory:

4×15 Gorilla Row

4×8 Incline DB Bench

4x Max HS Hold/Shoulder Taps or Weight Shift

Core Accessory:

Tabata Plank Holds (Scale up w/ opposite side arm/leg lifted)

Additional Conditioning Work

4x400m or 1 Mile Run

Posted in Workout of the Day.