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.
“12 Days of CrossFit” (Time)
For Time:
1 Squat Snatch (135/95)
2 Hang Power Snatches (135/95)
3 Deadlifts (135/95)
4 Burpees
5 Toes to Bar
6 Box Jumps Overs (24/20)
7 Handstand Push-ups
8 Goblet Reverse Lunges (53/35)
9 Kettlebell Swings (53/35)
10 GHD Sit-ups
11 Wallballs (30/20)
12 Calorie Assault Bike/12 Cal Row
40min Time Cap
scale weights to (95/65)
Scaled T2B-Knees to Chest
Scaled HSPU- Hand Release Push-ups
Scaled GHD Sit-ups ABMAT Sit-ups
Wallballs (20/14) (no 30lb)
(Assault Bike/GHD is first come first serve)
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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