Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit


Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Hip Halo


3 sets:

5 Inch Worms

30-sec Knee Plank

5 Back Squats (empty bar)

2. Strength Prep

Once athletes finish the warm-up, they should be able to progress right into strength. Like the 10 rep last week, working up to an 8 rep max is no easy task and can fluctuate depending on the day. Athletes should only need 4-5 sets to establish an 8 rep, and during those building sets, we should only hit 3-5 reps (tops) so we don’t burn out. This is a huge mental test and should not be rushed! Make sure athletes stay smooth and maintain form through each rep. Athletes should be a little conservative with the weight and not feel like every rep is a 1RM.

3. Workout Prep

3 sets:

3 Hang Power Cleans (Build in weight)

2 Burpees


Back Squat (Establish an 8 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 8RM.)


Metcon (Time)

“Mr. Slate”

Freedom (RX’d)

3 rounds

15 Hang Power Cleans (135/95)

15 Burpees

(KG conv: PC 61/43)


3 rounds

15 Hang Power Cleans (115/80)

15 Burpees

(KG conv: PC 52/36)


3 rounds

12 Hang Dumbbell Power Cleans (light)

12 Up Downs

Target time: 3-4 minutes

Time cap: 6 minutes

Cooldown/Mobility (No Measure)

1 min couch stretch (each side)

1 min Bicep Wall Stretch

1 min Seal Pose



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