Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

Crossover Symmetry or Banded 7’s + Hip Halo Warm Up

-into-

3 sets

50m Jog

5 Inch Worms

5 Muscle Snatch (empty bar)

5 Snatch Push Press (empty bar)

5 Overhead Squats (empty bar)

2. Workout Prep

3 sets: With partner

100m Run Together

1 Synchro Wall Walk

3 Synchro Overhead Squats (build up in weight)

Workout (Time)

We are Never Ever Getting Back Together

Freedom (RX’d)

Partner Workout:

400m Run (together) (Or 1600m Bike Erg (Split))

15 Synchro Wall Walks

800m Run (together) (Or 3200m Bike Erg (Split))

30 Synchro Overhead Squats (95/65)

400m Run (together) (Or 1600m Bike Erg (Split))

(KG conv: OHS 43/29)

Affiliate Compete (RX+)

Partner Workout:

400m Run (together)

20 Synchro Wall Walks

800m Run (together)

20 Synchro Overhead Squats (135/95)

400m Run (together)

(KG conv: OHS 61/43)

Independence

Partner Workout:

400m Run (together)

10 Synchro Wall Walks

800m Run (together)

30 Synchro Overhead Squats (75/55)

400m Run (together)

(KG conv: OHS 34/25)

Liberty

Partner Workout:

200m Run (together)

10 Synchro Inch Worms

400m Run (together)

30 Synchro Dumbbell Front Squats (light)

200m Run (together)

Target time: 14-16 minutes

Time cap: 20 minutes

Optional Core Accessory (4 Rounds for time)

For Time/Quality:

4 Rounds

20 Abmat Situps

30 Sec Plank

30 Flutter Kicks (each side)

30 Sec Side Plank (Right)

30 Sec Side Plank (Left)

15 Seated Oblique Twists w/ medball (each side)

Coodown/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)

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