Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate*
Burgener Warm Up Clean + Skill Transfer (15:00)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell)
* 5 minutes (This is strength prep)
* 2-3 Times through
* Athletes should focus on footwork and finishing their pull
2. Strength Prep
Athletes will perform 10 clean and jerk singles between 70-80%. The weight on the barbell should stay the same across all reps, and athletes should be able to demonstrate sound and efficient form on each rep. Athletes are allowed to squat or power reps on this strength.
3. Workout Prep
1 set: With partner
4 Box Jump Overs (each)
5/4 Calorie Row (each)
Strength
Clean and Jerk
Perform 10 singles within 70-80% of 1RM Clean and Jerk
* Rest 60-90 seconds between sets *
Workout (Time)
Snowshoe Hare
Freedom (RX’d)
Teams of 2
50-40-30-20-10
Box Jump Overs (24/20)
30/24 Calorie Row
Individual Option:
25-20-15-10-5
Box Jump Overs (24/20)
15/12 Calorie Row
Independence
Teams of 2
50-40-30-20-10
Box Jump Overs (20/16)
24/18 Calorie Row
Liberty
Teams of 2
30-25-20-15-10
Box Step Ups(24/20)
20/16 Calorie Row
Target time: 10-12 minutes
Time cap: 15 minutes
Cooldown/Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back