Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit
Workout
Metcon (2 Rounds for reps)
“Galadriel”
Freedom (RX’d)
AMRAP 6:00
21-15-9*
Calorie Assault Bike
Hang Power Cleans (115/80)
– Rest 6:00 –
21-15-9*
Calorie Assault Bike
15-9-3
Hang Power Cleans (155/105)
*Women’s Calories: 16-12-8
*Echo Bike Calories: 16/14-12/10-8/6
Independence
AMRAP 6:00
18-13-8
Calorie Assault Bike
Hang Power Cleans (95/65)
– Rest 6:00 –
18-13-8
Calorie Assault Bike
15-9-3
Hang Power Cleans (135/95)
(Womens Calories: 14-10-6)
Liberty
AMRAP 6:00
15-10-5
Calorie Bike Erg
Dumbbell Hang Power Cleans (light)
– Rest 6:00 –
15-10-5
Calorie Bike Erg
15-9-3
Dumbbell Hang Power Cleans (moderate)
Accessory
Front Racked Barbell Box Step-Ups
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
Focus: With a bar in the front rack position and a 20” box, step up on top of the box to full extension. Repeat on the opposite side. Taking a breath in and breathing out as the step is completed will assist in stability and core engagement.
3 sets of 14 Barbell Front Rack Step Ups (7/7)
* This is for quality, not for load! Lightfoot touch on the way down.
Cooldown/Mobility
Cooldown/Mobility (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)