Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate*

3:00 Assault Bike or Echo Bike (Alternate 30 secs Moderate/fast into 30 secs slow)

-into-

3 Sets

10 PVC Pass Throughs

5 Snatch Grip Shoulder Press (PVC)

5 Overhead Squats (PVC) with Hip Cycle or Banded

5 Kip Swings

2. Strength Prep

Athletes will be overhead squatting. Barbell will be taken from the rig. Athletes should ensure that their lifting area is clear of obstacles and that they are stepping back far enough from the rig so that the bar won’t hit the rig if dropped during a missed rep. Athletes should perform overhead squats if they have the appropriate mobility to do so without heavily compromising positions and should also be able to show good form without “having to get weight on the bar to get them in a good position”. If you can’t adequately perform the movement with a PVC/empty bar, you shouldn’t add weight to the movement. Once overhead, athletes should focus on keeping arms actively pressing into the bar to keep the bar in a stable, mid-foot oriented position throughout the lift. Breathing in at the top of the movement and breathing out coming out of the squat will assist in stability and core engagement. If athletes cannot perform overhead squats, allow them to modify to a front squat.

3. Workout Prep

3 sets:

3 Thrusters (build in weight/focus on breathing)

3 Pull-ups

Strength

Overhead Squat

3 Overhead Squats x 5 Sets @60-70% (1RM Snatch)

– Rest 60-90 seconds between sets –

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
Freedom (RX’d)

21-15-9

Thrusters (95/65)

Pull-ups

(KG Conv 43/29)

Independence

21-15-9

Thrusters (75/55)

Pull-ups

(KG Conv 34/25)

Liberty

21-15-9

Dumbbell Thrusters (light/moderate weight)

Ring Rows

Target time: 2:30-3:30

Time cap: 6 minutes

Mobility (Checkmark)

1 min couch stretch (each side)

1 min Bicep Wall Stretch

1 min Seal Pose

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