Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit
Steve!
Workout (AMRAP – Rounds and Reps)
Croissant
Freedom (RX’d)
Teams of 2:
25min AMRAP
15/12 Calorie Assault Bike (Or 16/14 Calorie Echo Bike)
10 Shoulder Press (75/55)
5 Strict Pull-ups
Independence
Teams of 2:
25min AMRAP
12/10Calorie Assault Bike
10Shoulder Press (65/45)
5 Kipping Pull-ups
Liberty
Teams of 2:
25min AMRAP
10/8 Calorie Assault Bike
10 Shoulder Press (45/35)
5 Ring Rows
Accessory
Inverted Skull Crusher
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight, stay the same or build across sets
Focus: Racking a bar on a rig around waist height, assume a plank position on the bar with hands roughly shoulder width apart. Bend the elbows and lower the body to the bar. Range of motion should result with forehead ending close to barbell (similar to a lying barbell skull crusher). Raise height of bar to decrease difficulty.
Inverted Skull Crusher
https://youtu.be/12DAbWuABQc
GHD Hip Raise
Focus: Set up GHD so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep
4 sets of 20 reps, unloaded or holding a plate or DB
Alternative Option if GHD is unavailable:
20x Superman Arch Up
Mobility (Checkmark)
1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)