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07/31/2020

07/31/2020

CrossFit Valitus – CrossFit

Power Snatch (1×1)

On the Minute x 3:

5 Touch and Go Power Snatches

Rest 1 Minute

On the Minute x 3:

3 Touch and Go Power Snatches

Rest 1 Minute

On the Minute x 3:

1 Power Snatch

Start at 50-60% of 1rm Power Snatch

Build to a Heavy 5,3,1 Touch and Go for each rep scheme.

Build to a Heavy Single at the end.

Metcon (Time)

“Hot Flash”

30-20-10(Power Snatches)

21-15-9 (HSPU)

Power Snatches (Rx+95/65)(Rx65/55)

Kipping Handstand Push-ups (Single Arm Half Kneeling Strict Press *Half on each side*(35/20)

18min Time CAP
Choose weights and HSPU variations that can be completed within 18min. Aim for large sets with your Power Snatches or Fast Singles.

Trim reps for HSPU if needed.

Mobility

Mobility:

1min- Downward Dog

30sec- Cobra Pose

1min- T-Spine Rotation (per side)

1min- Half Kneeling Hamstring Stretch

1min- Downward Dog

20rnds- Cat/Cow

1min- Forward Fold

2min- Hip Flexor Stretch (per side)

5min Accumulation Stretch in bottom of squat

2min- Reclined Bound Angle Pose

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