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.

Assessment 1: Ankles and Hip (No Measure)

Ankle Dorsiflexion Test: With tape measure, measure width of hand. Next place hand against wall. Bring toes against edge of hand. Flex ankle over toes as far as possible, keeping heel planted. Attempt to touch wall or get as close as possible without heel coming off ground. Measure number of fingers Left and Right ankle are able to dorsiflex to.

Hip: Stability- Face wall and stand on one leg. *Coach* notice any shift towards or away from leg. Measuring whether or not athlete leans laterally. Possible sign of inactive/weak lateral glute muscles.

Back Squat (5×10)

at 58-63% of 1rm Back Squat

3-5% higher than last week

rest 2-3min b/w sets

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
As FAST as possible finish 150 rep Wallballs

15min Time Cap

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