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)

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