Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit
Workout (Time)
Poke Bowls
Freedom (RX’d)
Teams of 2
50-40-30-20-10
Calorie Row
Strict Handstand Push Ups
Bench Press (135/95)
(KG Conv: 61/43)
Individual Option:
25-20-15-10-5
Calorie Ski Row
Strict Handstand Push Ups
Bench Press (135/95)
(KG Conv: 61/43)
Independence
Teams of 2
50-40-30-20-10
Calorie Ski Row
Handstand Push Ups
Bench Press (95/65)
(KG Conv: 43/29)
Liberty
Teams of 2
30-25-20-15-10
Calorie Row
Dumbbell Push Press (light)
Dumbbell Bench Press (light)
Target time: 18-20 minutes
Time cap: 25 minutes
Accessory (4 Rounds for time)
Mayhem Mini-Pump – Upper Body Posterior
Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.
4 Rounds
12 Bent Over Barbell Row – Underhand Grip @ moderate weight – maintain quality
12 Straight Arm Lat Pull Down @ moderate weight – maintain quality
10 Bent Over Banded Tricep Extension @ moderate weight – maintain quality
-Rest 3 min b/t round-