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
1.1.1.1 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
Mobility
Mobility:
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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