CrossFit Valitus – CrossFit

Split Jerk (1×2)

Split Jerk Complex

On the Minute x 5:

1 Pausing Split Jerk

1 Split Jerk

Sets 1-2: 63% of 1RM Jerk

Sets 3-4: 68% of 1RM Jerk

Sets 5: 73-83% of 1RM Jerk

The pause on the first rep (2 seconds in dip, 2 seconds in catch) is to help ensure balance in both positions

Clean and Jerk (1×5)

Clean and Jerk Stamina [Week 2 of 3]

On the Minute x 5:

5 Touch-and-Go Power Clean and Jerks

at 55% or lower of 1rm Clean and Jerk

Perform 5 unbroken reps each minute for 5min

Metcon (AMRAP – Rounds and Reps)


Buy-In: 50/35 Calorie Row

Into Max Rounds:

30 Double Unders (30sec worth of attempts)

15 Front Squats Rx+(95/65) Rx(75/55)

Rest 5 Minutes


Buy-In: 40/30 Calorie Row

Into Max Rounds:

30 Double Unders

10 Front Squats Rx+(135/95) (95/65)

Rest 5 Minutes


Buy-In: 30/25 Calorie Row

Into Max Rounds:

30 Double Unders

5 Front Squats Rx+(165/115)135/95)
Your score for each AMRAP will be total rounds + reps of double unders and front squats

Your final score will be the sum total of these 3 scores

We’ll work for 5 minutes and then rest for 5 minutes in these 3 faster paced intervals

Each AMRAP begins with buy-In calories on the rower

Accessory Work

3rnds: 45sec each movement :


Inverted Standing On Rings

Handstand Hold on wall

Reverse Shoulder T in Squat position on wall


Scaled option:

3rnds: 45sec each movement

Farmers Carry Hold

Downward Dog Hold

Reverse Shoulder T in Squat position on wall

*Ask a coach for Movement details*

rest 15-30sec b/w movements


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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