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