Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine of choice (increase intensity every 1:00)
– into –
3 sets
30 seconds Jump Rope
5 Slam Balls (Wallballs)
3 Up Downs
**2. Workout Prep**
1 set
3 Sandball Slams
10 Double Unders
5 Sit Ups
Workout (5 Rounds for reps)
O’ Holy Night
Freedom (RX’d)
5 sets
1:00 Max Sand Ball Slams (50/30)
1:00 Max Double Unders
1:00 Max Stick Sit Ups
1:00 Rest
(KG conv 25/15)
At-Home Option:
5 sets
1:00 Burpees
1:00 Line Hops
1:00 Sit Ups
1:00 Rest
Independence
5 sets
1:00 Max Sand Ball Slams (30/20)
1:00 Max Double Unders
1:00 Max Sit Ups
1:00 Rest
(KG conv 15/10)
Liberty
5 sets
1:00 Max Wall Ball Slams (20/14)
1:00 Max Single Unders
1:00 Max crunches
1:00 Rest
(KG conv 9/6)
Target number of reps each set: 140+
Minimum number of reps before scaling: 90
Accessory (Checkmark)
Fa la la la
“Mayhem BodyBuilding” (All for quality)
4 sets
10 Strict Pull Ups
10 Dumbbell Bench (moderate weight)
-Rest 1 min between sets
4 sets
10 barbell curls (lightweight)
10 barbell skull crushers (light weight)
-Rest 1 min between sets
Pick weights that you can maintain unbroken throughout. If you have to break before 10 reps on the strict pull-ups, then just do a Max set unbroken every time.
Pull-up Scaling Options: banded Strict Pull-Ups, Jumping Pull Up + Slow negative, Ring Row
Coodown/Mobility (No Measure)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)