CrossFit Valitus – CrossFit

Pendlay Row (3×12)

lighter weight (DELOAD WEEK)

perform Pendlay Row for 3 sets of 12 reps

rest 1min b/w this and Cuban Press

Cuban Press (3×15)

Starting position:

Shoulder Externally Rotated (in pressing positions , arms bent at 90degrees)

Finish Position:

Internally rotate shoulder while relaxing traps ( no shrug). Than rotate back to starting position.

Can use dumbbells, bands or light metal plates (5lbs, 2.5, etc.).
Superset with Pendlay Row

rest 1min before moving back to previous movement

choose a light weight that will allow you to keep your shoulders relaxed with no trap involvement.

Metcon (Time)

“Calvin and Hobbes”

1000m Row Buy-In and Cash-Out

3 Rounds For Time:

10- Strict Pull-ups

20- Ground to Overhead w/Plate (45/35)(35/25)

10- OH Forward Lunges w/Plate (45/35)(35/25)

20- ABMAT Sit-ups
20min Time Cap

Choose a weight that you can do majority of reps unbroken

Row only once in beginning and at total end

Maintain full lockout of elbow with weight overhead.

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