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Categorized as: Workout

05/13/2021

Valitus Strength and Fitness – ValitusFit

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

EMOM 9min:

Min 1: 40sec Max Air Squats

Min 2: 15sec- Max Pull-ups (Kipping, Strict, scaled)

Min 3: Rest

Metcon (6 Rounds for reps)

“Run Forrest Run”

6 rounds: 3min Each

1rnd = 200m Sprint

then in remaining time Max Rounds of “Cindy”

rest 2min after each round
SPRINT each round, don’t sandbag the run. Rest after each round so you are ready for the next round. Be prepared for fatigue to set in about half-way.

Rx+ is with a Vest

Score each round for total reps of “Cindy”

1rnd of Cindy is:

5- Pull-ups

10-Push-ups

15- Air Squats

05/12/2021

Valitus Strength and Fitness – ValitusFit

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.

Rack Pulls (7×3)

With a barbell set to

the knee.
Every 90sec perform 3 Rack Pulls from Knee height.

Each of the 7 sets are the same weight. Between 70-80% of your Deadlift 1rm

should have 3 RIR in the tank

Metcon (Time)

“Sugar, Sugar”

12-9-6

Deadlifts (275/185) (225/155)

Handstand Push-ups (Kneeling Strict Press Db’s/Kb’s)
Deadlifts should be heavy, break them up if needed or if 225/155 is “too light” go in-between Rx and Rx+ weights

RPE 8/9 should be a quick and tough workout

Emphasis is on the deadlifts not the HSPU

scale HSPU to kneeling Double Arm DB/KB Strict Press with challenging weight. Don’t use a large stack of plates and have 10% range of motion.

05/11/2021

Valitus Strength and Fitness – ValitusFit

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.

Push Press (7×3)

every 90sec perform 3 reps w/Tempo

2sec pause in dip for each rep

65-70% of 1rm Push Press

RIR 4-5

Metcon (Time)

“Wake Me Up Inside”

4 Rounds For Time:

12- Push Presses (115/75) (95/65)

12- Knees to Elbow/ Knees to Chest

12- Ring Push-ups/ Hand Release Push-ups
16min Time Cap

RPE 7

05/10/2021

Valitus Strength and Fitness – ValitusFit

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.

Paused Front Squat (6×3)

at 65-70% of 1rm Front Squat

pause at bottom for 4sec for each rep

RIR 3/4

Metcon (AMRAP – Rounds and Reps)

“Assassins Creed”

15min AMRAP:

16- Front Rack Forward Lunges (95/65)(65/55)

16- Wallball (20/14)(14/10)

100m- Suitcase Carry (per side) (70/53)(53/35)
RPE 6

16- total lunges, barbell taken from RACK

100m Suitcase Carry per arm**

break up as needed

CrossFit Games Age Group Online Qualifier 2021

Valitus Strength and Fitness – ValitusFit

Event 1 – Age Group Online Qualifier 2021 (Time)

5 rounds of:

15 handstand push-ups

15 dumbbell shoulder-to-overheads

15-cal. row

50-lb/35-lb. dumbbells

Time cap: 20 min.
– Feet must stay inside hands of athlete at top of HSPU rep

– Heels must be touching wall to complete HSPU rep

– Dumbbell ends must touch shoulders at bottom of rep

– Rower must be zeroed out each round

Event 2 – Age Group Online Qualifier 2021 (Time)

60 GHD sit-ups

6 rope climbs, 15 ft.

60 alternating single-leg squats

50 GHD sit-ups

5 rope climbs, 15 ft.

50 alternating single-leg squats

40 GHD sit-ups

4 rope climbs, 15 ft.

40 alternating single-leg squats

Time cap: 20 min.
– Both hands must touch the GHD pads at the top of the movement, and the ground at the bottom of the movement.

– Pistols must be alternating

Event 3 – Age Group Online Qualifier 2021 (Time)

75 cleans, 135 / 95 lb.

300 double-unders

Time cap: 15 min.
– Any cleans (power, squat or split) to complete rep allowed

Event 4 – Age Group Online Qualifier 2021 (Weight)

For max load:

4-rep-max front squat

Time frame: 20 min.

Event 5 – Age Group Online Qualifier 2021 (Time)

12-9-6 reps of:

Overhead squat

Burpee box jump-over

115-lb / 165-lb., 30-in. box

Time cap: 10 min.
– Bar comes from the ground

– Full squat snatch permitted but not required

– Athlete must face box to start burpee box jump overs

– No full lockout required at top of box

05/08/2021

Valitus Strength and Fitness – ValitusFit

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)

AMRAP (in a team of 2 or 3) in 20 minutes

21 Deadlifts (135/95)(95/65)

15 Overhead Squats (95/65)(65/55)

9 Thrusters (95/65)(65/55)
Break up reps as needed

05/07/2021

Valitus Strength and Fitness – ValitusFit

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 Pull (6×2)

Snatch Pull each of the 6 sets of 2 reps with the same weight. Between 75-80% of 1rm. Heavier than previous week.

Metcon (Time)

“Fresh Prince”

For Time:

30- Turkish Get-ups (53/35)(35/26)
Alternate hands each rep

use a DB if using a “in-between weight” this should be a challenging weight.

Must stand all the way up and down with weight

30 total reps

22min Time Cap

Mobility

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

05/06/2021

Valitus Strength and Fitness – ValitusFit

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 Demarcation (Time)

For Time (with a partner)

Buy-in

1000m Row

800m Run

50 Pull-ups

100 Push-ups

150 Air Squats

800m Run

30 Pull-ups

60 Push-Ups

90 Air Squats

800m Run

20 Pull-ups

40 Push-Ups

60 Air Squats

800m Run

Buy-Out

1000m Row

Rx+ wear a weight vest on everything but the rower
40min Time Cap

05/05/2021

Valitus Strength and Fitness – ValitusFit

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.

Rack Pulls (5×2)

With a barbell set to

the knee.
We will be pulling from the floor and up to the knee (hitting the j-hook height we’ve been using, or up one to make room for the j-hook)

Pull from floor and hold at top of pull for 8 seconds and repeat that twice for 5 sets. Use 50-60% of 1rm Deadlift.

Metcon (AMRAP – Rounds and Reps)

“D.A.R.E”

16min AMRAP

15- Box Jumps/Step-ups(24/20)

15- Deadlifts (225/155) (185/125)

15- Bar Facing Burpees
RPE 7

Deadlift should be a moderately heavy weight. Break it up from the beginning.

05/04/2021

Valitus Strength and Fitness – ValitusFit

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.

Shoulder Press (7×3)

TEMPO

Press Up for 3sec, 1sec pause at top, 3sec controlled eccentric. 1sec rest on Shoulders.

Perform all 7 sets of 3 reps at the same weight

rest 90sec b/w sets

Choose a weight you can maintain technique and TEMPO

3-4 RIR

Metcon (Time)

“Mr. Owl”

4 Rounds For Time:

30- DB Push Presses (50/35) (35/20)

60- Double Unders (60sec of attempts)

30- Air Squats
Athlete must Alternate hands for DB Push Presses every 5 reps (30-total)

Rest shoulders from beginning.

RPE 8

Mobility

Upper Body Mobility:

90sec Thread the Needle Pose (per side)

2min- Twisted Cross (per side)

1min- Cobra Pose

20- Scap Push-ups

90sec- Prayer Stretch

20 rounds of Cat and Cow

90sec- Door Frame Pec Stretch (per side)

15- Lying Handcuff Stretches

Lower Body Mobility:

90sec- Downward Dog (pedal out feet aka bend knees)

1min- Childs Pose

90sec- Hip Flexor Stretch (per side)

1min- Downward Dog

45sec- Cobra Stretch

90sec- Half Front Split Stretch (per side)

10- Single Leg Glute Bridges (per side)

1min- Downward Dog

2min- Pigeon Pose (per side, keep shin parallel to wall in front of you)

1min- Cobra Stretch

2min- Seated Saddle Stretch