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09/08/2020

09/08/2020

CrossFit Valitus – CrossFit

Front Squat (1×10)

Front Squat “2-4-6-8-10”

Set 1: 2 Reps @ 88% of 1RM Front Squat

Set 2: 4 Reps @ 83% of 1RM Front Squat

Set 3: 6 Reps @ 79% of 1RM Front Squat

Set 4: 8 Reps @ 76% of 1RM Front Squat

Set 5: 10 Reps @ 70-75% of 1RM Front Squat

Rest 2 Minutes Between Sets

Gradually Build to Opening 88%

These are designed to be completed unbroken out of a rack

The percentages are based off your 1RM Front Squat

Metcon (AMRAP – Rounds and Reps)

“Granola Bar”

AMRAP 12:

7 Bar Muscle-ups/C2B Pull-ups

7 Lateral Burpees Over Bar

7 Clusters (135/95) (95/65)

7 Lateral Burpees Over Bar
Today’s workout will bring us through large ranges of motion in gymnastic and weightlifting movements

The intended scoring range for this workout is between 4-6 rounds

This works out to a round every 2-3 minutes

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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