Thursday, October 27th

CrossFit Vae Victis – CrossFit

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


2-3 Minutes Jump Rope/Double Under Practice

Coaches Choice Dynamic Warm-up

Skill Work/Activation

50ft Bottoms Up KB Carry (Left)

10 Seated KB Press (5/side)

50ft Bottoms Up KB Carry (Right)

20 Single Arm KB Swings (10/side)

Push Press (5×5)

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

Push Press (1xMax Reps)

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

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes:

5 Toes to Bar

10 DB Push Press (45/25)

15 Hollow Rocks (Sub Sit-ups)


3 Rounds Not For Time:

10 DB Front Raises

10 DB Lateral Raises

10 Single Arm DB Row

Posted in Workout of the Day.