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Categorized as: Workout

11/28/2020

CrossFit Valitus – CrossFit

CO2 Tolerance Test (Time)

3 Full inhale/exhales, 4th Full breath in and time the slowest exhale (through the nose) that you can do. If you stop, get stressed out or pause/swallow the test is over.

Record time that you stopped exhale.

Metcon (AMRAP – Reps)

“Battle Buddy”

30min AMRAP:

1- Mile Partner Run

then..

One partner completes as many burpees as possible while the other partner holds 2-KB (each in one hand) in static farmer carry position (53’s/35’s) (35’s/26’s)

*Partners switch at any time.

*If a KB ever touches the ground (including during transition) both partners must stop and run 400m together, then begin back up again.

Metcon (Time)

“Behind Enemy Lines”

4 Rounds for time:

800m Run

12- Power Cleans (185/125)(135/95)

25- Burpees
Weight should be Heavy

35min Time Cap

clock can remain running if you’d like to finish it

Zeus (Time)

3 Rounds For Time:

30 Wall Ball Shots (20/14 lb)

30 Sumo Deadlift High-Pull (75/55 lb)

30 Box Jump (20 in)

30 Push Presses (75/55 lb)

30 calorie Row

30 Push-Ups

10 Back Squats (bodyweight)
In honor of U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, died on November 14, 2011
To learn more about Zeus click here
*substituting SDHP with Power Cleans

11/27/2020

CrossFit Valitus – CrossFit

CO2 Tolerance Test (Time)

3 Full inhale/exhales, 4th Full breath in and time the slowest exhale (through the nose) that you can do. If you stop, get stressed out or pause/swallow the test is over.

Record time that you stopped exhale.

Thanksgiving with the Girls (Time)

For Time

“Angie’s” House

20 Pull-Ups

20 Push-Ups

20 Sit-Ups

20 Air Squats

“Helen’s” House

400 meter Run

21 Kettlebell Swings (53/35 lb)

12 Pull-Ups

“Fran’s” House

15 Thrusters (95/65 lb)

“Nancy’s” House

400 meter Run

15 Overhead Squats (95/65 lb)

“Grace/Isabel’s” House

20 Ground-To-Overheads (95/65 lb)

“Kelly’s” House

400 meter Run

30 Box Jumps (24/20 in)

30 Wall Balls (20/14 lb)

With a running clock complete all five named parts of the workout, with no rest in between. For “Grace/Isabel’s” house, athlete may move the barbell from the ground to overhead any way they like (eg: snatches and/or clean-and-jerks).

11/26/2020 Gym Closed

CrossFit Valitus – CrossFit

CO2 Tolerance Test (Time)

3 Full inhale/exhales, 4th Full breath in and time the slowest exhale (through the nose) that you can do. If you stop, get stressed out or pause/swallow the test is over.

Record time that you stopped exhale.

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

11/25/2020

CrossFit Valitus – CrossFit

CO2 Tolerance Test (Time)

3 Full inhale/exhales, 4th Full breath in and time the slowest exhale (through the nose) that you can do. If you stop, get stressed out or pause/swallow the test is over.

Record time that you stopped exhale.

Snatch Grip Deadlift (1×1)

Build to a 1rm within 20min

Metcon (AMRAP – Rounds and Reps)

“Foursome”

4min AMRAP x3

25- Wallballs (20/14) (14/10)

10- Snatch Grip Deadlifts (70% of 1rm)

8- Lateral Burpees over Bar

rest 2min b/w rounds
Start AMRAP Wallballs 🙂

Aim for pacing and use breathing recovery in b/w rounds to manage heart rate. (written in back wall)

Add up all rounds and reps

11/24/2020

CrossFit Valitus – CrossFit

CO2 Tolerance Test (Time)

3 Full inhale/exhales, 4th Full breath in and time the slowest exhale (through the nose) that you can do. If you stop, get stressed out or pause/swallow the test is over.

Record time that you stopped exhale.

Gymnastics

8min EMOM:

Odd: Ring Dip Hold (at top) 20sec *maintain Hollow Hold position

Even: 5- Strict Toes-to-Bar or Knees-to-Chest

Gymnastics

12min For Quality of Movement:

4rnds: of

5-10: Handstand Push-ups *Strict*

5-10 Ring Dips *Strict*

20-40sec- L-Sit Hold

rest as needed b/w movement

Metcon (AMRAP – Rounds and Reps)

“Leviathan”

15min AMRAP:

75- Double Unders (75sec of attempts)

10- Handstand Push-ups (15-Hand Release Push-ups)

10- Box Jumps (30/24) (24/20)
Scale HSPU to either HRPU or use box for both inverted press ups and box jumps

11/23/2020

CrossFit Valitus – CrossFit

CO2 Tolerance Test (Time)

3 Full inhale/exhales, 4th Full breath in and time the slowest exhale (through the nose) that you can do. If you stop, get stressed out or pause/swallow the test is over.

Record time that you stopped exhale.

Back Squat (5×10)

at 55-60% of 1rm Back Squat

all 5 sets at same weight

rest 2-3 min b/w sets

Metcon (AMRAP – Rounds and Reps)

“Barbershop”

10min AMRAP:

100m Plate Carry (45/25) (35/15)

15- Ground to Shoulder (45/25) (35/15)

12- Weighted Reverse Lunges (45/25) (35/15)

15- ABMAT Sit-ups
carry weight in front rack position for reverse lunges

carry plate on back or side for 100m Plate carry, not on head.

11/22/2020

CrossFit Valitus – CrossFit

11/21/2020

CrossFit Valitus – CrossFit

CO2 Tolerance Test (Time)

3 Full inhale/exhales, 4th Full breath in and time the slowest exhale (through the nose) that you can do. If you stop, get stressed out or pause/swallow the test is over.

Record time that you stopped exhale.

Metcon (Time)

The Weightlifters WOD

For time:

80 Hang Power Clean

80 Front Squat

80 Push Press

80 Front Rack Lunges

(135/95) (95/65)
With this workout of the day, both partners use one CrossFit barbell, however, the barbell can’t touch the ground. If it does, both partners have to do 6 burpees each.

Otherwise if can’t use same barbell, one partner holds Wallball (20/14) while other is working.

30min Time Cap

Sean (Time)

10 Rounds for Time of:

11 Chest-To-Bar Pull-ups

22 Front Squats, 75#
In honor of U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing, PA, was killed on November 22, 2010
To learn more about Sean click here

11/20/2020

CrossFit Valitus – CrossFit

CO2 Tolerance Test (Time)

3 Full inhale/exhales, 4th Full breath in and time the slowest exhale that you can do. If you stop, get stressed out or pause/swallow the test is over.

Record time that you stopped exhale.

Snatch Balance (5×3)

Build to 65-70% of 1rm Snatch

Every 90sec perform 3 reps at that same weight

Hang Snatch (5×2-3)

Build to 80-85% of 1rm Hang Snatch and perform all 5 sets at that weight

rest 2min b/w sets

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
15min Time Cap

11/19/2020

CrossFit Valitus – CrossFit

CO2 Tolerance Test (Time)

3 Full inhale/exhales, 4th Full breath in and time the slowest exhale (through the nose) that you can do. If you stop, get stressed out or pause/swallow the test is over.

Record time that you stopped exhale.

Gymnastics

9min EMOM: Alternate between 3 movements:

1- 5 Strict Toes-to-Bar/Knees-to-Chest

2- 30sec Handstand Hold, 5-10ft Handstand Walk

3- 20sec Bent Arm Hang from Pull-up bar, or 30sec Active Hang from Pull-up Bar

– Bent Elbow at 90degrees

6min E2MOM:

6- Pistols (per leg) use plate, rig, or box as support. Narrow Squat stance to scale as well.

Metcon (Time)

“Deck of Death”

For Time:

Suit determines the exercise:

Hearts = Push-Ups

Diamonds = Toes-to-Bar/Knees-to-Chest

Clubs = Air Squats

Spades = Lunges

Jokers = 10 Burpees
Entire Class works together, score is total time takes class to finish.

Draw cards from a standard 52-card deck plus 2 Jokers. Each card drawn determines which exercise to do and the number of reps.

Card value determines the number of reps (face cards = 10, Aces = 11).

30min Time Cap