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


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)


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


Box Jump Overs (24/20)

30/24 Calorie Row

Individual Option:


Box Jump Overs (24/20)

15/12 Calorie Row


Teams of 2


Box Jump Overs (20/16)

24/18 Calorie Row


Teams of 2


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


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