CrossFit Valitus – CrossFit

Push Press (1×2)

Press Complex

Build to a Heavy Complex:

2 Push Presses

3 Push Jerks

The Push Press will be the more difficult movement so it will be recorded for weight

Can add Push Jerk on your own by clicking performance history and add new results

Unbroken Complex

Take Bar from rack

Build for 10-15min

Metcon (Time)



Push Press (Rx+115/85) (Rx95/65)

Dumbbell Box Step-Overs (Rx+50/35) (Rx35/20) (24″/20″)

Directly Into…


Push Jerks (115/85) (95/65)

Box Jump Overs (24″/20″)
ONE Dumbbell for box step-overs

You can hold the weight wherever is most comfortable for you (shoulder, hang, front rack..)

Choose a weight that allows you to complete the 15-12-9 without having to put the dumbbell down

Alternate which leg you step up with on every rep

There is no need to stand to full extension on top of the box

You can face the box or complete these reps laterally

For safety purposes in training, we recommend you avoid rebounding box jump overs

15min Time Cap


Mobility work can be done at the gym or at home. Ask a Coach for movement questions! No excuses!

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)

1min- Reclined Bound Angle Pose

1min- Downward Dog

2min- Pigeon Pose (per side, keep shin parallel to wall in front of you)

3min- Bottom of Squat Hold (accumulate 3min Hold)

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