Thursday, October 24th

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 (Left)

10 KB Bottoms Up Presses

50ft KB Bottoms Up Carry (Right)

10 KB Bottoms Up Windmills

Push Press (5×3)


Every 2 Minutes For 8 Minutes (5 Sets) Complete 3 Push Press (Start at 70-75%, building to a peak set of 3 for the day)

Push Press (1 x Max Reps)

Then @ 10 minutes complete as many reps as possible at 75-80% of your heaviest set of 3 for the day (Pick a weight heavier than last week)

Shoulder Press (4×10)


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

10 Strict Press

15 Bent Over DB Flies

15 DB Tricep Extensions

Metcon (No Measure)

AMRAP 15 Minutes:

30m/24w Calorie Row

200m Farmers Carry

24m/18w Push-ups


Shoulder/Lat Accessory:

4×10 DB Bench Press

4×16 Alternating DB Curls

4xMax Pull-up Hold

Core Accessory:

4×10-15 GHD Sit-ups

Additional Conditioning Work

50m/40w Calorie Assault Bike