Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit
Warm-up (No Measure)
1. Movement Prep/Activation and Increasing Heart Rate
Crossover Symmetry Warmup or Banded 7’s
-into-
Hip Halo Warmup
-into-
3 sets
3 Dumbbell Front Squats (Light/practice transition)
3 Up Downs + Jump Over Bar
3 Muscle Cleans (Empty Bar)
3 Hang Power Cleans (Empty Bar)
3 High Hang Squat Cleans (Empty Bar)
2. Workout Prep
3 sets
3 Dumbbell Front Squats (smooth and efficient reps)
2 Bar Facing Burpees
1 Power Clean + 1 Squat Clean (Singles/Build up to opening weight)
Crossfit Games Open 18.2 (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10 reps
for time of:
Dumbbell squats 50/35 lb
Bar-facing burpees
-12 minute time cap
– If you finish under the time cap, use remaining time to complete 18.2a
– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap
Freedom (RX’d)
12:00 Amrap
1-2-3-4-5-6-7-8-9-10
Dumbbell Front Squats (50s/35s)
Bar Facing Burpees
– into –
1RM Clean (Power or Squat)
(KG conv: 22.5s/15s)
Independence
12:00 Amrap
1-2-3-4-5-6-7-8-9-10
Dumbbell Front Squats (35s/25s)
Bar Facing Burpees
into
1RM Clean (Power or Squat)
(KG conv: 15s/10s)
Liberty
12:00 Amrap
1-2-3-4-5-6-7-8-9-10
Goblet Squats (light)
Up Downs
into
Heavy Single Power Clean
Target time: 5-6 minutes
Time cap: 8 minutes
Crossfit Games Open 18.2 A (all divisions) (Weight)
Use the remaining time from 18.2 to accomplish a 1RM clean
Can be power or squat
Skills and Drills: Handstand Push-ups (Checkmark)
Week 3: Handstand Push-up Skill Work
Advanced:
5 Sets (1 Abmat)
5 Kick Up + 3-second Descent + Strict Press
Intermediate:
5 Sets (2 Abmats)
3-5 Kick Up + 3-second Descent + Kick Down (reset)
Beginner:
5 Sets (From Box or Pike Position)
3-5: 3-second Descent + Strict Press
* Use standing Banded Overhead Hold as a substitute for athletes who struggle with stability.
Mobility (No Measure)
1 min couch stretch (each side)
1 min pigeon pose (each side)
1 min quad smash (each side)