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.
Behind the Neck Snatch Grip Push Press (4×6)
Wide or Snatch Grip
all sets at 70% of 3rm (Last weeks weight)
rest 2min b/w sets
Metcon (AMRAP – Reps)
3 sets of 4min AMRAPS of:
100m Suitcase Carry (50/35) (35/20)
8- Single Arm DB Push Press (50/35) (35/20)
8- Lat. Burpees over Dumbbell
remaining time MAX EFFOR CAL ROW
rest 1min b/w sets
Use recovery breathing b/w sets
SCORE IS MAX CALS TOTAL
Farmers Carry and Push Press should be heavy. Not an easy carry, or easy Push Press. Must finish one side before moving onto other.
8 Push Presses (per side) NO Jerks
Keep both heads of DB on floor for Burpees
8- total Burpees