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12/11/2020

12/11/2020

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 Snatch (5×4)

5×1.1.1.1 rest 10sec b/w reps

rest 2min b/w sets

build to a heavy set within 15min

Metcon (Time)

“Leaky Cauldron”

4 Rounds For Time

3- Snatches (135/95) (115/80)

6- Thrusters (135/95) (115/80)

12- Russian Kettlebell Swings (70/53) (53/35)
15min Time Cap

Weights should be tough for both Barbell Movements

save the grip, break up reps as needed.

Mobility

Upper Body Mobility:

90sec Thread the Needle Pose (per side)

2min- Twisted Cross (per side)

1min- Cobra Pose

20- Scap Push-ups

90sec- Prayer Stretch

20 rounds of Cat and Cow

90sec- Door Frame Pec Stretch (per side)

15- Lying Handcuff Stretches

Lower Body Mobility:

90sec- Downward Dog (pedal out feet aka bend knees)

1min- Childs Pose

90sec- Hip Flexor Stretch (per side)

1min- Downward Dog

45sec- Cobra Stretch

90sec- Half Front Split Stretch (per side)

10- Single Leg Glute Bridges (per side)

1min- Downward Dog

2min- Pigeon Pose (per side, keep shin parallel to wall in front of you)

1min- Cobra Stretch

2min- Seated Saddle Stretch

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