CrossFit Valitus – CrossFit
Accessory Work
3 Sets For Quality:
7 Kettlebell/DB Turkish Sit-ups
:20 Supinated Grip Dead Hang
Shoulder Press (E2MOM X 7)
Percentages Based off 1RM
5 @ 40%
5 @ 47%
3 @ 55%
5 @ 60%
5 @ 65%
5 @ 70%
Max Set of PUSH PRESS @ 70% Shoulder Press
Push Press
Use your ending 70% weight and perform a max set of push press.
Warm-up
3 Sets For Quality:
:5-3 second superman
:5 Goodmornings
:5 Romanian DL
Deadlift (EMOM)
Every TWO minutes:
Based off 1RM
5 @ 60%
5 @ 65%
5 @ 70%
3 @ 75%
1 @ 80%
3 @ 75%
1 @ 85%
3 @ 75%
1 @ 90%
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