Thursday, May 23rd

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

Coaches Choice Dynamic Warm-up

Skill Work/Activation

50ft KB Bottoms Up Carry (L)

10 Half Kneeling KB Press/10 Halo’s

50ft KB Bottoms Up Carry (R)

10 KB Windmills

Shoulder Press (6×4)


Every 2:30 Minutes For 12:30 Minutes (6 Sets) Complete 4 Strict Press @ 80%

*After each set of press, complete 5 Pull-ups (Weight if possible – omit if you did Bradley yesterday)

Bench Press (4×6)


Every 4 Minutes For 12 Minutes (4 Sets) Complete:

6 Bench Press

10-12 Bent Over DB Flies

10 DB Front + Lateral Raise

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

30 Sit-ups

20 Double Unders

30 Alternating DB Snatch (45/25)

20 Double Unders

*RX+ 30 Double Unders

*Level 2 – 10 Double Unders, DB Snatch (35/20)

*Level 1 – 2:1 Singles, DB Snatch (25/15)

*Athlete Notes – Goal is 3-5 rounds. Steady effort throughout. With big sets of sit-ups and DB snatches, try to break up in to 1-2 sets each round with a short break in the middle, with time to rest while transitioning to the next movement at the end.


Shoulder/Lat Accessory:

4×10 Barbell Row

4×8 (Each Arm) Single Arm DB Bench Press (Don’t alternate, keep resting DB off chest)

4×5 HSPU (Strict with deficit as needed)

Core Accessory:

Tabata Hollow Rocks

Additional Conditioning Work

4x:45 Assault Bike (Rest 1-2 minutes between efforts)

Posted in Workout of the Day.