CrossFit Valitus – CrossFit

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Deadlift (3-6-9-12-15: Unbroken Deadlifts (60%))

After each set, 30% of our Max Strict HSPU

Barbell loaded at 60% of our estimated 1RM Deadlift.

Inside this piece, we are looking to hang onto the barbell in an ascending repetiton scheme. What starts on fairly easy turns into a stamina play, where we resting just enough in order to get the next set unbroken.

We are looking to complete both movements unbroken as well – deadlifts and strict HSPU.

If we are not completing strict handstand pushups today, let’s adjust to regular pushups

Metcon (Time)

3 Rounds:

Rx 400 Meter Run Rx+ 800 Meter Run

80 Double-Unders

21 Push Presses

Barbell Pounds – Rx 95/65
TC 24 Minutes

Stimulus wise, we are looking for a moderate push press. One that we could cycle for 21+ reps unbroken when fresh if we had to.

With that said, our rep counts in this workout are intended to push us a bit. Both are set at totals each round that are within reach, but may require a second set. At the very least, it’s a chance to be aggressive with how we break this workout up, knowing we have a good distance on the run to recover.

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