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1.13

1.13

CrossFit Valitus – CrossFit

Accessory Work

3 Sets For Quality:

10 Tempo Dumbbell Squats (5/Side)

8 Pausing Frog Bridges

https://youtu.be/lqA6OI9mb7g

Back Squat (E2MOM)

Set 1: 4 Reps @ 86%

Set 2: 3 Reps @ 92%

Set 3: 1 Reps @ 98%

Set 4: 4 Reps @ 92%

Set 5: 3 Reps @ 98%

Set 6: 2 Reps @ 104%

Set 7: 4 Reps @ 98%

Set 8: 3 Reps @ 104%

Set 9: 2 Reps @ 110%

All percentages based off our 5-Rep Heavy from earlier in the cycle.

Metcon (Time)

“Air Fryer”

3 Rounds:

Stimulus RX

50 Air Squats

10 Power Clean & Jerks (135/95)
Today is another Stimulus Rx. You may only click the Rx button if you hit the stimulus and there is NO reason everyone shouldn’t hit the stimulus.

1)Choose a weight on the barbell that you could cycle for upwards of 20+ reps unbroken when fresh.

2)Finish the workout between 6-10 minutes.

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