ValitusFit WOD, November 9, 2021

by | Nov 8, 2021 | Uncategorized

10.26

Front Squat + Push Press + Push Jerk (Weight)
Athletes should focus on high elbows and vertical torso during the 2 squats, at the top of the last rep show athletes how to adjust hands and prepare for the press. No forward tilt of the torso during the dip and drive and remember to absorb the bar back down on the push press. Pause after the push press to get a good breath, regain core stability and repeat with a good, explosive dip and drive under the bar.

Work up to heavy set in 12 minutes
Metcon (3 Rounds for reps)
Christopher Robin
Workout Definition

AMRAP 3 Minutes
3 Power Cleans (165/115)
3 Handstand Push Ups
-rest 3:00-
AMRAP 3 Minutes
6 Power Cleans (145/105)
4 Handstand Push Ups
-rest 3:00-
AMRAP 3 Minutes
9 Power Cleans (95/65)
5 Handstand Push Ups

Rx+ (185/125)(155/105)(115/80) and Strict HSPU

Target number of Rounds each set:
Set 1: 4+ rounds
Set 2: 3+ rounds
Set 3: 2.5+ rounds

Minimum number of Rounds before scaling:
Set 1: 3 rounds
Set 2: 2.5 Rounds
Set 3: 2 rounds

STIMULUS and GOALS
Stimulus for each of these metcons is high intensity. Athletes should be prepared to work hard for three minutes and then use the following rest period to actively work towards getting their breath under control and continue to move at low intensity for active recovery to be ready for the next metcon.

The clock moves fast in this workout. Athletes need to keep rest at a minimum between movements and suck it up and attack.

Accessory Work
1 min quad smash (each side)
1 min calf smash (each side)
1 min banded overhead shoulder distraction (each side)