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)



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


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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