CrossFit Valitus – CrossFit
CO2 Tolerance Test (Time)
3 Full inhale/exhales, 4th Full breath in and time the slowest exhale that you can do. If you stop, get stressed out or pause/swallow the test is over.
Record time that you stopped exhale.
Inverted Ring Rows (4×8)
add weight or place feet on box to increase difficulty
must make contact with lower chest each rep
Ring Dips (4×5)
alternate with Ring Rows.
rest as needed b/w sets (2min)
Full extension at top of Ring Dips, can practice kipping or strict varitations.
Metcon (AMRAP – Rounds and Reps)
5- Ring Dips
6- Alternating DB Snatches (70/50)(50/35)
score is total rounds and reps.
Use recovery breathing between rounds
Run is worth 2 points, run a 100m Sprint to get 1 point.