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.
Deadlift (1×5)
Build to a 5RM within 20min
unbroken 5reps, can use mixed grip.
Should take 5-6 sets to build to.
Metcon (AMRAP – Rounds and Reps)
“World Star”
12min AMRAP:
12- Deadlifts (185/125)(155/105)
12- Rings Dips /12- Box/Bench Dips
12- Box Jumps (30/24)(24/20)
Deadlifts DO NOT have to be unbroken
break up Ring Dips early, or you’ll regret it 🙂
choose a higher height for the Box, whether thats 30/24 or slightly higher than normal height.
Should be a LEARN TO PACE workout.
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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