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12.26

12.26

CrossFit Valitus – CrossFit

Warm-up

2 Sets For Quality:

:20 Second Barbell Overhead Hold

:20 Second Dead Hang

:20 Second Hip Extension Hold

:5 3 Second Supermans

Deadlift (E2MOM)

5 @ 65%

5 @ 70%

5 @ 75%

3 @ 80%

3 @ 85%

1 @ 88%

Metcon (Time)

STIMULUS RX

3 Rounds:

25 Overhead Squats (75/55)

15 Chest to Bar Pull-ups

25/18 Calorie Row

15 Burpee Box Jumps (24/20)
Today is our first stimulus Rx. In order to be RX, you must hit the stimulus in the WOD. There is almost NO reason everyone can’t be Rx today.

Stimulus : 1) Must take somewhere between 16-24 minutes to complete. 2) OHS Choose a load that you could complete the 25 reps in 1-3 sets within the workout 3)C2B Choose a variation that enables to you to complete at least 3-5 reps at a time during the workout.

Scale C2B by reps first before scaling to pull-ups. Calculate rounds that will take you 7 minutes to complete, so reduce reps if needed.

Ex

3 Rounds:

20 Overhead Squats (75/55)

10 Chest to Bar Pull-ups

20/15 Calorie Row

10 Burpee Box Jumps (24/20)

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