CrossFit Valitus – CrossFit
Weighted Pull-ups (1×3)
Use a Strict Progressive Variation
Can add weight to scaled options as well.
Inverted Row/From Barbell On Rig, Eccentric Pull-ups, ect.
Build to a 3RM
Metcon (AMRAP – Rounds and Reps)
“Planet of the Apes”
5- Strict Pull-ups
25- ABMAT Sit-ups
80- Double Unders (90sec of attempts)
15- Ground to Overhead w/Plate (45/25)
10- Alt. Jumping Lunges (total)
Scale Strict Pull-ups to a strict progression.
150- Singles instead of DU’s
Use Reverse Lunges if unable to do Jumping Lunges