Categorized as:


CrossFit Valitus – CrossFit

Deadlift (4×4)

at 65-70%

TEMPO 3131

3-seconds up

1-sec pause at top

3-seconds down

1-second pause at bottom

Good Mornings (4×8)

With weighted Barbell or in a Goblet Carry

No TEMPO for Good Mornings

Maintain Neutral Spine throughout Lift

Alternate movement with Deadlifts

Metcon (AMRAP – Rounds and Reps)



25 Double Unders

16 Dumbbell Deadlifts (70/50) (50/35)

25 Double Unders

15 AbMat Sit-ups
This two-part workout includes an upper body pressing strength piece followed by a simple conditioning piece

Let’s plan on using all the time given to complete about 5-7 working sets

8/8 per side for DB Deadlifts, must finish one side before going to other

You can expect to complete about 6-8 rounds in “DB12”

This works out to a round every 1:30-2:00


Upper Body:

Puppy Pose: 1 Minute

T-Spine Rotations (per side): 1 Minute

Wrist Stretches: 1 Minute

Childs Pose: 2min

Lower Body:

Couch Stretch: 2 Minutes Each Side

Pigeon Pose: 2 Minutes Each Side

Recline Bound Angle Pose: 90 Seconds

Downward Dog: 1 Minute

Straddle Pose: 1 Minute

Half Kneeling Split: 1 Minute


CrossFit Valitus – CrossFit

Bench Press (4×4)

Build to 65-70% and perform 4 sets of 4 at that weight

TEMPO (33X1)

3-seconds eccentric

3sec pause

X-plode Upwards

1-sec pause at top

Dumbbell Pullover (4×8)

On bench hold dumbbell in both hands. Keeping arms fully extended and with control bring the Dumbbell overhead to where bicep are in line with ears.
alternating with Bench Press

rest 90sec b/w movements

Use same weight for all sets

Metcon (AMRAP – Rounds and Reps)

“Big Drip”


400m Run

12 Chest to Bar Pull-ups (Pull-ups)

8 Single Arm Dumbbell Snatches (70/50)(50/35)
8 total reps for DB Snatches

50- Singles or 30sec of attempts for scale

Alternate hands for each rep of the DB Snatch

Cardio, gymnastics, and weightlifting movements are incoporated into this longer AMRAP workout

Over the 18 minutes of work, we can expect to complete about 4-5 rounds



1min- Downward Dog

30sec- Cobra Pose

1min- T-Spine Rotation (per side)

1min- Half Kneeling Hamstring Stretch

1min- Downward Dog

20rnds- Cat/Cow

1min- Forward Fold

2min- Hip Flexor Stretch (per side)

5min Accumulation Stretch in bottom of squat

2min- Reclined Bound Angle Pose


CrossFit Valitus – CrossFit


Reviewing basics on Kipping patterns from rig. Variations of kip during Toes-to-Bar and its progrressions.

Metcon (Time)

“Pipe Down”


Power Cleans (115/85) (95/65)

Hand Release Push-ups

Directly Into…


Push Press (115/85) (95/65)

Toes to Bar (Knees to Chest)
22min Time Cap

Today’s workout includes two couplet workouts that consist of a barbell lift and gymnastics movement

You’ll complete the full 21-15-9 or power cleans and hand release push-up before advancing to the second couplet

Your score is the total time it takes to complete all 180 reps

Choose a weight based on the movement that is more challenging for you, likely the push press


1min- Downward Dog

1-min Childs Pose

90sec- Pigeon Stretch (per side)

1min- Cobra Pose

90sec- Hip Flexor Stretch (per side)

1min- Childs Pose

1min- Cobra Stretch

1min- Ragdoll Pose

1min- Reclining Bound Angle

90sec- Half Front Split

1min- Childs Pose

90sec- Thread the needle pose (per side)

1min- Twisted Cross (per side)

90sec- Seated Straddle Stretch (per side)


CrossFit Valitus – CrossFit

Back Squat (1×4)

Every 2min x 6 sets

TEMPO Pausing Back Squats:

3sec down

3sec pause in bottom

Build to Heaviest set of 4 reps

Rear Foot Elevated Split Squat (6×3)

Single Leg variation Squat
alternate between Back Squat and RFESS.

All sets at same weight

rest 60sec b/w movements

Metcon (Time)


7 Rounds For Time:

15 Wallballs (20/14)

200 Meter Run
* Today is a great day to push for big sets of wallballs

* The rep number per round should be just low enough to allow for unbroken sets throughout

* In order to accomplish this, look to run at a pace between sets of wallballs that supports this strategy

* You’ll have about 1 minute to “recover” between sets of 15

* After your first round, look at the clock to help guide your effort for the remainder of the workout

20min Time Cape


CrossFit Valitus – CrossFit

Blake (Time)

4 Rounds for time of:

100′ Walking lunge, 45lb plate overhead

30 Box jumps, 24”

20 Wall-Ball Shots, 20#

10 Handstand push-ups
In honor of U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, was killed September 21, 2010
To learn more about Blake click here


CrossFit Valitus – CrossFit

Metcon (Time)

“Door Dash”

For Time:

800 Meter Run

50 Single Arm Dumbbell Hang Clean and Jerks (50/35) (35/20)

400m Dumbbell Carry Run (50/35)(35/20)

30 Chest to Bar Pull-ups/Pull-ups

400m Dumbbell Carry Run (50/35) (35/20)

50 Single Arm Dumbbell Hang Clean and Jerks (50/35) (35/20)

800 Meter Run
Swing the bell between the legs like a kettlebell

Switch arms however you see fit (Every 1, 3, 5…)

Scale to weight that you can do large sets unbroken

You should be able to maintain running with the weight you choose

Time Cap is 35min


CrossFit Valitus – CrossFit

Overhead Squat (1×3)

E2MOM: 10min

Perform 3 OHS

Build to slightly Heavier than Workout Weight

Metcon (AMRAP – Reps)

“Speed Demon”


200 Meter Run

15 Lateral Barbell Burpees

Max Overhead Squats (75/55) (65/35)

Rest 3 Minutes


200 Meter Run

12 Lateral Barbell Burpees

Max Overhead Squats (95/65) (75/55)

Rest 3 Minutes


200 Meter Run

9 Lateral Barbell Burpees

Max Overhead Squats (115/85) (95/65)

Rest 3 Minutes


200 Meter Run

6 Lateral Barbell Burpees

Max Overhead Squats (135/95) (115/85)


CrossFit Valitus – CrossFit

Weighted Pull-ups (1×3)

Use a Strict Progressive Variation

Can add weight to scaled options as well.

Inverted Row/From Barbell On Rig, Eccentric Pull-ups, ect.

Build to a 3RM

E2MOM: 12min

Metcon (AMRAP – Rounds and Reps)

“Planet of the Apes”

15min AMRAP:

5- Strict Pull-ups

25- ABMAT Sit-ups

80- Double Unders (90sec of attempts)

15- Ground to Overhead w/Plate (45/25)

10- Alt. Jumping Lunges (total)
Scale Strict Pull-ups to a strict progression.

150- Singles instead of DU’s

Use Reverse Lunges if unable to do Jumping Lunges


CrossFit Valitus – CrossFit

Deadlift (1×3)

Build to a Heavy 3 by last round

E2MOM perform 3 reps for 12min

Unbroken 3 reps, do not bounce off floor

Metcon (Time)

“Litter Box”

3 Rounds:

3 Burpee Box Jumps (24″/20″)

6 Dumbbell Front Squats (70/50) (50/35)

9 Deadlifts (155/105)

50/35 Calorie Row (400m Run)

3 Rounds:

3 Burpee Box Jumps (24″/20″)

6 Dumbbell Front Squats (70/50)(50/35)

9 Deadlifts (155/105)

50/35 Calorie Row (400m Run)

3 Rounds:

3 Burpee Box Jumps (24″/20″)

6 Dumbbell Front Squats (70/50)(50/35)

9 Deadlifts (155/105)
Today’s conditioning piece combines gymnastics, cardio, and weightlifting for a fairly balanced workout

You’ll complete all three rounds of 3-6-9 before advancing to the rower

The small rep numbers in the 3 rounds of 3-6-9 ideally allow for large, unbroken sets throughout

25min time cap


CrossFit Valitus – CrossFit

Shoulder Press (1×3)

Shoulder Press (Strict Press) from Rack

Maitain neutral spine throughout lift

Do not lean back as weight gets heavier

Build to Heavieset 3 reps

Alternate with SA DB Bent over Row

Dumbbell Bent Over Rows (each arm) (1×5)

Build to a Heavy 5 (per side)

Use a Bench or Box for Support


Ring Dip and Handstand Push-up skill work and progressions

Metcon (Time)

“Bo Diddely”

For Time:

1,000 Meter Row

40- Toes to Bar (Knees to Chest)

30- Wallballs (20/14)

20- Ring Dips (from Box or Bench)

10- Handstand Push-ups (from box or Pike Push up or 8- Wall Walks)
20min Time Cap