Valitus Strength and Fitness – ValitusFit
CO2 Tolerance Test (Time)
3 Full inhale/exhales, 4th Full breath in and time the slowest exhale (through the nose) that you can do. If you stop, get stressed out or pause/swallow the test is over.
Record time that you stopped exhale.
Front Squat (1x Max Reps)
Build to Heavy weight for each set
starting at 60% for 8 reps
Last set start with 1sets weight for MAX Reps
1st set for 8 reps
2nd set- 6 reps
3rd set- 4 reps
4th set- 2 reps
5th set- Max Reps at 1sets weight
CrossFit Games Open 15.5 (Time)
For Time:
27 Calorie Row
27 Thrusters, 95# / 65#
21 Calorie Row
21 Thrusters, 95# / 65#
15 Calorie Row
15 Thrusters, 95# / 65#
9 Calorie Row
9 Thrusters, 95# / 65#
CrossFit Games Open 15.5 Scaled (Time)
For Time:
27 Calorie Row
27 Thrusters, 65# / 45#
21 Calorie Row
21 Thrusters, 65# / 45#
15 Calorie Row
15 Thrusters, 65# / 45#
9 Calorie Row
9 Thrusters, 65# / 45#
Mobility
MOBILITY:
Upper Body Mobility:
90sec Thread the Needle Pose (per side)
1min- Twisted Cross (per side)
1min- Cobra Pose
10- Scap Push-ups
1min- Prayer Stretch
20 rounds of Cat and Cow
90sec- Door Frame Pec Stretch (per side)
15- Lying Handcuff Stretches
Lower Body Mobility:
90sec- Downward Dog (pedal out feet aka bend knees)
1min- Childs Pose
90sec- Hip Flexor Stretch (per side)
1min- Downward Dog
45sec- Cobra Stretch
90sec- Half Front Split Stretch (per side)
10- Single Leg Glute Bridges (per side)
1min- Downward Dog
2min- Pigeon Pose (per side, keep shin parallel to wall in front of you)
1min- Cobra Stretch
2min- Seated Saddle Stretch
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