Now Serving the Chamblee Area

Facebook
Instagram

Crossfit Valitus

About the Box
WOD
Swimming
Pricing
Schedule
Contact

Photos

Gym Gallery

Photo-Aug-26-5-35-05-PM-2

Photo-Aug-26-6-00-45-PM

Photo-Aug-26-6-00-24-PM

Photo-Aug-26-6-02-35-PM

Photo-Aug-26-6-06-20-PM

Photo-Aug-26-6-04-27-PM

Photo-Aug-26-5-54-13-PM

Photo-Aug-26-6-03-28-PM

Photo-Aug-26-5-54-51-PM-1

Photo-Aug-26-5-56-36-PM

Photo-Aug-26-5-58-04-PM

Photo-Aug-26-5-52-43-PM

Photo-Aug-26-5-52-19-PM

Photo-Aug-26-5-50-59-PM

Photo-Aug-26-5-45-10-PM

Photo-Aug-26-5-41-30-PM-1

Photo-Aug-26-5-40-38-PM-3

Group Activities

50849906_2149208905117457_6010410416939728896_n

50279683_2149209015117446_2142933194574397440_n

50026207_2138802602824754_671004231007731712_n

44944388_2026155070756175_2918775391139135488_n

37177671_1866764166695267_3967412899365781504_n

37175317_1866753946696289_1101834243010461696_n

35366233_1820084431363241_8467109290522443776_n

34162087_1803353343036350_7755069060773052416_n

33835370_1797064530331898_33186993252859904_n

33773355_1798165253555159_7884161935011217408_n

32402370_1782857431752608_2868258831912140800_n

31947650_1774843909220627_2528000626390990848_n

31945350_1775550329149985_2688182342228377600_n

31416848_1767059539999064_4200854327637573632_n

27545377_1677479328957086_913349969287586318_n

Holiday Photos

49043459_2108902825814732_1608284206595571712_n

48911377_2108902702481411_7702431092644511744_n

49128392_2108902762481405_8971204989259087872_n

48407591_2108902659148082_7773944570160611328_n

48417512_2108903049148043_7676119594708238336_n

48423802_2108902602481421_1119229861286641664_n

48423755_2108902629148085_5518678726457425920_n

48420548_2108902882481393_6775000439139074048_n

48420548_2108902882481393_6775000439139074048_n (1)

48911377_2108902702481411_7702431092644511744_n (1)

48428034_2108902942481387_2165340159216713728_n (1)

48428034_2108902942481387_2165340159216713728_n

48409083_2108902989148049_4796714957590757376_n

45168010_2031358160235866_718317899978113024_n

45073248_2031339933571022_2676891998488625152_n

24991115_1621477511223935_2936084040226090822_n

JOIN US FOR CLASS

CHECK OUT THE WOD BELOW

GIVE US A RING

CALL US AT (404) 620-1795

TELL YOUR FRIENDS

FIND US ON SOCIAL MEDIA

WOD

5/22/19

Hang Squat Clean (On the Minute x 11:)

2 Hang Squat Cleans @ 60%
2 Hang Squat Cleans @ 65%
2 Hang Squat Cleans @ 70%
1 Hang Squat Clean @ 75%
1 Hang Squat Clean @ 80%

Rest 1:00

On the Minute x 5:
1 Hang Squat Clean, building in load.

Dirt Nap (Time)

3 Rounds:
15 Hang Squat Cleans (115/85)
15 Lateral Barbell Burpees

TC 18 Min
In "Dirt Nap", we have a short-range sprint effort. On the hang squat cleans, we are looking for a load we are very confident we could complete 15+ reps with unbroken when fresh. Today is a day that we are looking to hold onto the barbell for larger rep counts, versus smaller sets.

Another way to look at this is that we are looking for a load that we feel confident we could complete the 15 with one break or less in each round.

On the burpees, these are lateral to the barbell. That is, we are completing the burpee perpendicular to the barbell. A two foot jump over the barbell is Rx, with a burpee step-up still counting as Rx.

Pacing wise, although a mid-range sprint, we still need to pace the burpees relative to our conditioning. What is more important than cycling the burpees quicker is the need for large sets on the barbell. We aren't going to stop on the burpees, but we absolutely can stop on the barbell. With one break (or less) being the goal on the barbell per round, let's then increase the pace our burpees.

Contact Info

5463 Peachtree Road Suite B
Chamblee, GA

Email : crossfitvalitus@gmail.com

Phone : (404) 620 - 1795

Facebook
Instagram

Copyright © Crossfit Valitus 2017