CrossFit Valitus – CrossFit

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Metcon (Time)

3 Rounds:

500 Meter Row

12 Burpees

21 Box Jumps (24″/20″)
TC 20 Minutes

Metcon (No Measure)

3 Rounds, Not for Time:

100m Farmers Carry

200m Sled Drag

Rest 2:00 between.
The focus of effort today is on speed inside these movements. Today, it is better to go a bit lighter on both movements if it allows us to go faster.

On the farmers carry, we are looking to fast-pace-shuffle this distance. A walking pace during “Body Armor” sets is appropriate, allowing us to go heavier, but we have the opposite aim today. Let’s move on these carries, to the tune of at the slowest, shuffling. This again likely means the weights need to be lighter. In terms of equipment, athlete’s choice – dumbbells, kettlebells, or torpedos.

On the sled pull, we are facing away from the sled, connected via straps or a harness. Same aim here as well – we want to fast pace this drag to the tune of fast-pace-shuffling if we can with the weight.

The 2:00 rest between rounds affords us the chance to recover our breathing, which we want to challenge here. Challenge the loads, yes, but let’s move with speed today.

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