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1.24

1.24

CrossFit Valitus – CrossFit

Accessory Work

3 Sets Not For Time:

7 Tempo Kettlebell Deadlifts

7 Seated Box Jumps

Front Squat (EMOM x15)

On the 0:. 1 Front Squat @ 84%

On the 1: 1 Front Squat @ 87%

On the 2: 1 Front Squat @ 90%

On the 3: 1 Front Squat @ 87%

On the 4: 1 Front Squat @ 90%

On the 5: 1 Front Squat @ 93%

On the 6: 1 Front Squat @ 90%

On the 7: 1 Front Squat @ 93%

On the 8: 1 Front Squat @ 96%

Following, Until the 15 Minute Mark:

Build to a Heavy Single for the Day

Metcon (Time)

****Stimulus RX****

“Crash Test”

For Time:

1,500 Meter Row

30 Deadlifts (245/165)

45 Lateral Barbell Burpees

TC 15
Stimulus Rx Contingencies

1) Take somewhere between 8-15 minutes to complete.

2) Choose a moderate weight on the deadlifts that allows you to complete at least sets of 5-6 during the workout

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