CrossFit Valitus – CrossFit

Bench Press (4×4)

Build to 65-70% and perform 4 sets of 4 at that weight

TEMPO (33X1)

3-seconds eccentric

3sec pause

X-plode Upwards

1-sec pause at top

Dumbbell Pullover (4×8)

On bench hold dumbbell in both hands. Keeping arms fully extended and with control bring the Dumbbell overhead to where bicep are in line with ears.
alternating with Bench Press

rest 90sec b/w movements

Use same weight for all sets

Metcon (AMRAP – Rounds and Reps)

“Big Drip”


400m Run

12 Chest to Bar Pull-ups (Pull-ups)

8 Single Arm Dumbbell Snatches (70/50)(50/35)
8 total reps for DB Snatches

50- Singles or 30sec of attempts for scale

Alternate hands for each rep of the DB Snatch

Cardio, gymnastics, and weightlifting movements are incoporated into this longer AMRAP workout

Over the 18 minutes of work, we can expect to complete about 4-5 rounds



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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