CrossFit Valitus – CrossFit
CO2 Tolerance Test (Time)
3 Full inhale/exhales, 4th Full breath in and time the slowest exhale (through the nose) that you can do. If you stop, get stressed out or pause/swallow the test is over.
Record time that you stopped exhale.
9min EMOM: Alternate between 3 movements:
1- 5 Strict Toes-to-Bar/Knees-to-Chest
2- 30sec Handstand Hold, 5-10ft Handstand Walk
3- 20sec Bent Arm Hang from Pull-up bar, or 30sec Active Hang from Pull-up Bar
– Bent Elbow at 90degrees
6- Pistols (per leg) use plate, rig, or box as support. Narrow Squat stance to scale as well.
“Deck of Death”
Suit determines the exercise:
Hearts = Push-Ups
Diamonds = Toes-to-Bar/Knees-to-Chest
Clubs = Air Squats
Spades = Lunges
Jokers = 10 Burpees
Entire Class works together, score is total time takes class to finish.
Draw cards from a standard 52-card deck plus 2 Jokers. Each card drawn determines which exercise to do and the number of reps.
Card value determines the number of reps (face cards = 10, Aces = 11).
30min Time Cap