CrossFit Valitus – CrossFit

Bench Press (3×10)

at 50-60% of 1rm Bench Press

2sec eccentric (lowering to chest)

1sec pause on the bottom (stay on tension don’t rest on chest)

Should take no more than 15min to complete (building to % and complete 3×10 at that weight )

Metcon (Time)

“Chest Day”


8- Single Arm Dumbbell Bench Press (per side) (50/35)

40- Double Unders

8- Single Arm Ring Rows (per side)

6- Toes-to-Bar
Choose a weight for the Dumbbell that you can do a majority of the rounds unbroken

Double Unders can be scaled to 80 singles or 45sec of attempts

Aim for Unbroken Toes-To-Bar or Knees-to-Chest/Elbows

Ring Rows should be moderately difficult but maintain full extension of body and don’t lean to opposite side


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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