CrossFit Valitus – CrossFit
Deadlift (4×4)
at 65-70%
TEMPO 3131
3-seconds up
1-sec pause at top
3-seconds down
1-second pause at bottom
Good Mornings (4×8)
With weighted Barbell or in a Goblet Carry
No TEMPO for Good Mornings
Maintain Neutral Spine throughout Lift
Alternate movement with Deadlifts
Metcon (AMRAP – Rounds and Reps)
“DB12”
AMRAP 12:
25 Double Unders
16 Dumbbell Deadlifts (70/50) (50/35)
25 Double Unders
15 AbMat Sit-ups
This two-part workout includes an upper body pressing strength piece followed by a simple conditioning piece
Let’s plan on using all the time given to complete about 5-7 working sets
8/8 per side for DB Deadlifts, must finish one side before going to other
You can expect to complete about 6-8 rounds in “DB12”
This works out to a round every 1:30-2:00
Mobility
Upper Body:
Puppy Pose: 1 Minute
T-Spine Rotations (per side): 1 Minute
Wrist Stretches: 1 Minute
Childs Pose: 2min
Lower Body:
Couch Stretch: 2 Minutes Each Side
Pigeon Pose: 2 Minutes Each Side
Recline Bound Angle Pose: 90 Seconds
Downward Dog: 1 Minute
Straddle Pose: 1 Minute
Half Kneeling Split: 1 Minute
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