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.



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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