Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit
The Open Vibe!!!
Workout (Calories)
Noah’s Ark
Freedom (RX’d)
Teams of 3: AMRAP 30:00
P1 – 40/32 Calorie Row
P2 – 30/24Calorie Bike
P3 – Rest
Independence
Teams of 3: AMRAP 30:00
P1 – 30/24Calorie Row
P2 – 24/20Calorie Bike
P3 – Rest
Liberty
Teams of 3: AMRAP 30:00
P1 – 20/15Calorie Row
P2 – 15/12Calorie Bike
P3 – Rest
Score is total accumulated calories for the row + the bike for the team.
Accessory
Double DB Prone Row
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight, stay the same or build across sets
Focus: Raise the height of a bench on either side so that athlete can lay face-down on a bench and extend arms to the floor without making contact with ground. Grasp a dumbbell in each hand and pull with the elbows, focusing on a strong contraction at the top of each rep.
Double DB Prone Row
https://youtu.be/D6Gtm1TjQhw
Lying DB Hamstring Curl
*Rest 1:30-2:00 b/t sets
Focus: Lying face down on a bench, hold a dumbbell between both feet. Athletes may find that it’s easiest to have someone place the dumbbell between their feet rather than trying to load themselves. Extend the legs and curl the weight back to the starting position.
Lying DB Hamstring Curl
https://youtu.be/QwK97FU9fII
Mobility (No Measure)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)