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)
“Overreaction”
15-12-9:
Push Press (Rx+115/85) (Rx95/65)
Dumbbell Box Step-Overs (Rx+50/35) (Rx35/20) (24″/20″)
Directly Into…
15-12-9:
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
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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