Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit


Workout (AMRAP – Rounds and Reps)


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


Teams of 2:

25min AMRAP

12/10Calorie Assault Bike

10Shoulder Press (65/45)

5 Kipping Pull-ups


Teams of 2:

25min AMRAP

10/8 Calorie Assault Bike

10 Shoulder Press (45/35)

5 Ring Rows


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

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)


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