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.

Hang Squat Clean (1×4)

Build to a Heavy set in 15min rest 10sec b/w reps

Repeat for a total of 4 reps

90sec-2min rest b/w sets

Metcon (Time)

“Runaround Sue”

4 RFT:

7- Power Cleans (1 55/105) (115/80)

7- Front Squats (155/105) (115/80)

7- Hand Release Push-ups

7- Deadlifts (155/105) (115/80)
Choose a weight that is moderately challenging. Does not have to be unbroken 7 reps.

Break up reps as needed and save grip. Focus on efficiency of movement, not just crushing yourself.

20min Time Cap



1min- Downward Dog

30sec- Cobra Pose

1min- T-Spine Rotation (per side)

1min- Half Kneeling Hamstring Stretch

1min- Downward Dog

20rnds- Cat/Cow

1min- Forward Fold

2min- Hip Flexor Stretch (per side)

5min Accumulation Stretch in bottom of squat

2min- Reclined Bound Angle Pose

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