Thursday, May 21st

CrossFit Vae Victis – CrossFit

View Public Whiteboard

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

Shoulder Press (6×5)


Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 5 Strict Press (Build to a peak set of 5 for the day or 6 sets at working weight)

*After each set complete 5 strict pull-ups or 5/each side DB Row

Metcon (No Measure)

EMOM For 12 Minutes (4 Rounds)

Minute 1 – Run (Leave :10-:15 rest)

Minute 2 – Alternating Turkish Get-ups

Minute 3 – Plank Hold


Shoulder/Lat Accessory:

4×10 Floor Press

4×5 Tempo Ring Rows @ 31X3

4x:30 Ring Support or HS Hold

Core Accessory:

Tabata GHD or Straight Leg Sit-ups

Additional Conditioning Work

4x25m/20w Calories Assault Bike or Row (1:1 Rest)

Posted in Workout of the Day.