Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit

Workout (Time)

Acai Bowls

Freedom (RX’d)

For Time:

1-2-3-4-5-6-7-8-9-10

Thrusters (115/80)

6-8-10-12-14-16-18-20-22-24

Lateral Barbell Burpees

Independence

For Time:

1-2-3-4-5-6-7-8-9-10

Thrusters (95/65)

2-4-6-8-10-12-14-16-18-20

Lateral Barbell Burpees

Liberty

For Time:

1-2-3-4-5-6-7-8-9-10

Dumbbell Thrusters (light)

1-2-3-4-5-6-7-8-9-10

Lateral Barbell Up Downs

Target time: 18-20

Time cap: 20 minutes (flex 25:00)

Accessory (Checkmark)

Every min (10 mins):

3-5 Strict Pull-Ups

(Optional: 1 sec Pause at the top + 2-3 second negative)

Advanced: Strict Pull-Ups + Negative

Intermediate: Banded Strict Pull-Up + Negative

Novice: Jumping Pull Up + Slow Negative

Beginner: Ring Row/Lat Pull Down (5-8 reps)

Cooldown/Mobility (Checkmark)

1 min couch stretch (each side)

1 min Bicep Wall Stretch

1 min Seal Pose

Leave a Reply