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.
Metcon (Time)
12-9-6:
Strict Pull-Ups (Rx+ C2B)
Strict Handstand Push-ups
Directly Into…
800 Meter Run
TC 12 Minutes
All substitutions today will be strict. NO kipping. You may reduce reps to 9-6-3 if you can do the prescribed movement just not as many reps. OR
Pull-Up subs
Strict Band Pull-Ups/Hard Ring Rows
HSPU Subs
Feet on Box or Bench (Reduces Weight Being Pressed)*
Seated Double Dumbbell Strict Press
Leave a reply