Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine
-into-
Every minute (7:00)
2 Sandbag Deadlifts (lights)
4 Box Step Ups
5/4 Calorie Row
2. Workout Prep
2 sets: (with partner/ build in weight)
10m Sandbag Carry (each)
4 Synchro Box Step Ups
5/4 Calorie Row
2 Sandbag Bear Hug Step Back Lunges (each)
Workout (AMRAP – Rounds and Reps)
Big Booty Bloop
Freedom (RX’d)
Teams of 2
AMRAP 30 Minutes
300’ Sandbag Carry (100/70) (Or Dumbbell Farmer Carry 70s/50s)
50/40 Calorie Row
300’ Synchro Lunge Walk
(KG Conv: SB 45/32.5, DB 32.5/22.5)
Individual Option:
AMRAP 30 Minutes
150’ Sandbag Carry (100/70) (Or Dumbbell Farmer Carry 70s/50s)
30/24 Calorie Row
150’ Walking Lunge
(KG Conv: SB 45/32.5, DB 32.5/22.5)
Independence
Teams of 2
AMRAP 30 Minutes
300’ Sandbag Carry (70/50) (Or Dumbbell Farmer Carry 50s/35s)
40/32 Calorie Row
300’ Synchro Lunge Walk
(KG Conv: SB 32.5/22.5, DB 22.5/15)
Liberty
Teams of 2
AMRAP 30 Minutes
200’ Dumbbell Farmer Carry (light)
30/24 Calorie Row
20’ Synchro Box Step Ups (20)
Target number of Rounds: 4+ Rounds
Minimum number of Rounds before scaling: 3 rounds
Accessory (4 Rounds for time)
Mayhem Mini-Pump – Shoulder/Glutes
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
10 Barbell Strict Press @ moderate weight
10 Double DB Z-Press @ moderate weight
10 DB Snow Angel Raise @ moderate weight
10 GHD Hip Raise @ maintain quality
10 Deficit Sumo DB/KB Deadlift @ moderate weight
-Rest 3 min b/t round-
Coodown/Mobility (No Measure)
1:00 Barbell Grip Smash (each side)
1:00 Seal Pose (each side)
1:00 Lacrosse Ball Smash (each side)