Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

3:00 Slow Bike Erg

-into-

3 sets

5/4 Calorie Bike Erg

5 GHD’s to Parallel

10 Slow Air Squats

2. Workout Prep

1 set:

5 GHD’s

5/4 Calorie Bike Erg (workout pace)

Workout (AMRAP – Rounds and Reps)

Harp Seal

Freedom (RX’d)

Death By Bike Erg & GHD

Every 2 minutes:

12 GHD Sit Ups (Or 12 Stick Sit Ups)

Bike Erg Calories (Or Assault Bike)

*Start with 10/8 Calories and add 2 calories every set until unable to complete in 2 minutes.

Independence

Every 2 minutes:

10 GHDs + 6in Riser (Or 10 Stick Sit Ups)

Bike Erg Calories (Or Assault Bike)

Start with 8/6 Calories and add 2 calories every set until unable to complete in 2 minutes.

Liberty

Every 2 minutes: (6 sets)

12 Sit Ups)

10/8 Bike Erg Calories (Or Assault Bike)

Target Round: Round of 20/16 Calorie

Minimum Round before scaling: 18/14 Calorie

Accessory (Checkmark)

Every min (10 mins)

3-5 Strict Pull-Ups

(Optional: 1 sec Pause at the top + 2-3 second negative)

Advanced: Strict Pull-Ups + Negative

Intermediate: Banded Strict Pull-Up + Negative

Novice: Jumping Pull Up + Slow negative

Beginner: Ring Row/Lat Pull Down (5-8 reps)

*If athletes performed this last week and felt very comfortable with the reps, then recommend adding 1-2 reps or going up to the next progression if scaling.

Coodown/Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)

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