Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit


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Workout (Time)

Cannoli

Freedom (RX’d)

50/40 Calorie Row

40 Stick Sit Ups

30 Burpee Box Get Overs (30/24)

40 Stick Sit Ups

50/40 Calorie Row

Independence

40/32 Calorie Row

30 Stick Sit Ups

25 Burpee Box Get Overs (24/20)

40 Stick Sit Ups

40/32 Calorie Row

Liberty

30/24 Calorie Row

25 Sit Ups

20 Up Downs + Box Step (20/16)

25 Sit Ups

30/24 Calorie Row

Target time: sub 15 minutes

Time cap: 22 minutes

Accessory

DB Good Mornings

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across sets

Focus: Take a single DB and turn sideways. Hold the dumbbell in front of the chest by wrapping the arms around and over top of the dumbbell. Maintaining a neutral spine, push the hips back and keep the shins vertical. Lower the chest forward until end ROM is found and return to a vertical position by contracting the hamstrings/glutes.

Ring Curls

*Rest 1:00-1:30 b/t sets

Focus: Setup a pair of rings so bottom of ring is at the top of the hips. Lean back with an overhand grip so that body is around 45-60 from horizontal. Adjust feet/ring height until a comfortably challenging position can be achieved. Curl with the arms (turning from the overhand to underhand grip) with a focus on bringing the rings towards the face or slightly outside of the face. Control the descent to full extension.

Mobility (Checkmark)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)

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