Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate*

Hip Halo Warmup


3 sets

5 Back Squats (empty bar- build across sets)

:30 Assault Bike (easy pace)

10 Ring Rows

2. Strength Prep

Use moderate weight on sets to allow solid focus on form and positions throughout reps in preparation for heavy reps in the coming weeks. Cue athletes to breathe in at the top of the rep and breathe when coming out of the bottom of the squat. Keep the chest nice and high while driving through the mid-foot.

3. Workout Prep

2 sets:

5/4 Calorie Bike

4 Pull Ups


Back Squat

5 Back Squats x 5 sets @65% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

Workout (Time)

I Knew You Were Trouble

Freedom (RX’d)

For Time:

50/40 Calorie Assualt Bike

50 Pull-ups

50/40 Calorie Assault Bike

Affiliate Compete (RX+)

5 Sets: (1 set every 3 minutes 30 seconds)

14/11 Calorie Assault Bike (Or 12/10 Calorie Echo Bike)

7 Bar Muscle Ups

14/11 Calorie Assault Bike (Or 12/10 Calorie Echo Bike)


For Time:

40/32 Calorie Assualt Bike

35 Pull-ups

40/32 Calorie Assault Bike


For Time:

30/24 Calorie Bike

50 Ring Rows

30/24 Calorie Bike

Target time: 7-9 minutes

Time cap: 12 minutes

Mobility (Checkmark)

1 min seal pose

1 min bicep stretch on wall

1 min tricep lacrosse ball smash (each side)


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