CrossFit Valitus – CrossFit
Back Squat (6×3)
at 65% of 1rm
3 unbroken reps
TEMPO 44X1
4sec- Down
4sec- Pause in bottom
X-plode Upwards
1sec- rest at top
Weighted Step-ups (6×5)
5 reps per leg
Finish one side than start on other
perform all sets at same weight
Choose a height that is slightly below knee height (box or stack of plates)
alternate b/w Back Squat and Weighted Step Ups, rest about 60-90sec b/w movements
Metcon (AMRAP – Rounds and Reps)
“Dirt Cheap”
12min AMRAP:
16- Weighted Step Ups (50/35)(35/20) (24″/20″)
60- Double Unders (60sec of attempts)
8/8- SA Dumbbell Push Press (50/35)(35/20)
Choose weight you can use for both movements
Alternate legs for Box Step Ups
Attempt DU’s for 60sec, refrain from solely single unders
8 reps completed on right side, than 8 reps completed on left side
Single Dumbbell for both Movements
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