Thursday, October 17th

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 (5×5)


Every 2 Minutes For 8 Minutes (5 Sets) Complete 5 Push Press (Start light, building to a peak set of 5 for the day)

Push Press (1 x Max Reps)

Then @ 10 minutes complete as many reps as possible at 80% of your heaviest set of 5 for the day

Landmine Press (4×8)


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

8 (Each side) Landmine Press

8 Strict Pull-ups

:30 Isometric DB Row Hold

Metcon (No Measure)

EMOM For 12 Minutes (4 Sets):

Minute 1 – Double/Single Unders

Minute 2 – :20 Second Hollow Hold + Max Sit-ups

Minute 3 – KB/DB Front Rack + OH Carry

*20 Second Transition After Each Round


Shoulder/Lat Accessory:

4×5 Floor Press

4×8 Tempo Ring Rows @ 31X3

4x:45 Ring Support

Core Accessory:

Tabata GHD Hold

Additional Conditioning Work

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