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3.2

3.2

CrossFit Valitus – CrossFit

Accessory Work

1 Round:

15 Barbell Hip Thrusts

100′ Single Dumbbell Overhead Walking Lunge

15 Barbell Hip Thrusts

100′ Single Dumbbell Overhead Walking Lunge

Tempo Back Squat (EMOMx 10)

*7 second descent, 3 second pause in bottom.

This is a very slow, and lengthy squat repetition – and fully intended to be so. Leveraging time under tension to our advantage, we can pull a potent stimulus from these repetitions at controlled weights. All percentages below are based off our 1RM Back Squat. All repetitions are also taken from the rack.
Sets 1-2: 50%

Sets 3-4: 53%

Sets 5-6: 56%

Sets 7-8: 59%

Sets 9-10: 62%

Metcon (5 Rounds for reps)

5 Rounds:

1 Minute Wallballs (20/14)

1 Minute Alternating Dumbbell Power Snatches (50/35)

1 Minute Row Calories

1 Minute Rest

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