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.


8min EMOM:

Odd: Inverted Ring Rows (6-10 difficult reps)

Even: 30sec Ring Dip Hold (at top)

12min EMOM:

1: 3-5 Strict/Weighted Pull-ups

2: 8- Barbell Thrusters

3: 5- Strict Toes-to-Bar or Knees-to-Chest

Metcon (AMRAP – Rounds and Reps)

“Ladder Days”

AMRAP in 8 minutes

1 Pull-up

2 Thrusters (75/55)

2 Pull-Ups

4 Thrusters (75/55)

3 Pull-ups

6 Thrusters (75/55)

4 Pull-ups

8 Thrusters (75/55)

Continue with this pattern, adding 1 Pull-Up and 2 Thrusters each round.

1- Full round is completing Pull-ups and Thrusters

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