Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
3 sets:
20 seconds Single Unders
5 Wall Balls Thrusters
5 Deadbugs (each)
3 Muscle Up Transition (Low Rings)
2. Workout Prep
1 set
5 Wall Balls
10 Double Unders or Single Unders
1 Muscle Up or Burpee Pull Up.
CrossFit Games Open 12.4 (AMRAP – Rounds and Reps)
12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
CrossFit Open 12.4 and 13.3
Freedom (RX’d)
12:00 Amrap
150 Wall Balls (20/14)
90 Double Unders
30 Muscle Ups
(KG Conv WB: 9/6)
Independence
12:00 Amrap
150 Wall Balls (14/10)
90 Double Unders
30 Bar Muscle Ups OR 30 Burpee Pull-ups
(KG Conv WB: 6/4)
Liberty
12:00 Amrap
20 Wall Ball Thrusters (light)
30 Single Unders
10 Burpee Pull-ups
Target number of Reps: 250+
Minimum number of reps before scaling: 240
Skills and Drills: Handstand Hold (Checkmark)
Week 1: Handstand Hold
Advanced:
5 Sets
:45-second Handstand Hold (wall/ feet on Box)
1:15-minute Rest
Intermediate:
5 Sets
:30-second Handstand Hold (wall/ feet on box)
1:30-minute Rest
Beginner:
5 Sets
:30-second Handstand Hold (feet on Box/Knees on Box)
1:30-minute Rest
* Use standing Overhead Banded hold as a substitute for athletes who struggle with stability.
Mobility (No Measure)
1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)