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12.31

12.31

CrossFit Valitus – CrossFit

Metcon (Time)

“Montoya”

For Time:

15 HSPU

15 C2B

15-12-9:

Row Calories

Burpees

15 HSPU

15 T2B

15-12-9:

Row Calories

Burpees

15 HSPU

15 Pull-Ups

15-12-9:

Row Calories

Burpees

Rx+

15 Strict Handstand Push-ups

15 Strict Chest to Bar Pull-ups

15-12-9:

Row Calories

Bike Calories

15 Strict Handstand Push-ups

15 Strict Toes to Bar

15-12-9:

Row Calories

Bike Calories

15 Strict Handstand Push-ups

15 Strict Pull-ups

15-12-9:

Row Calories

Bike Calories
Rx Athletes – If you have some of these movements strict, go ahead and do the movements you have as strict and the ones you dont as kipping. You can even do strict pullups for both the C2B and pull-ups section.

Rx+ The strict movements are all about finding a break-up strategy that allows you to push off burnout in that muscle group

Once these movements slow down or fatigue too much, it takes a while for them to come back

Break them up before you start to grind through reps, which will allow you to come back strong for the next set

Note the totals at each movements when considering how to break these up:

Strict Handstand Push-ups: 45 Total Reps

Strict Pulling: 30 Total Reps

Strict Toes to Bar: 15 Total Reps

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