Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit

Strength

Back Squat

3 Back Squat x 5 sets @80% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

Workout (5 Rounds for reps)

Oatmeal Raisin

Freedom (RX’d)

5 Rounds

1 Minute: Max Calorie Bike

1 Minute: Max Box Jumps (24”/20”)

1 Minute: Kettlebell Swings (53/35)

-Rest 1:00 between rounds-

(KG conv: 24/16)

Independence

5 Rounds

1 Minute: Max Calorie Bike

1 Minute: Max Box Jumps

(20”/16”)

1 Minute: Kettlebell Swings (35/25)

-Rest 1:00 between rounds-

(KG conv: 16/11)

Liberty

5 Rounds

1 Minute: Max Calorie Bike

1 Minute: Max Box Step Ups

(20”/16”)

1 Minute: Russian Kettlebell Swings (light)

-Rest 1:00 between rounds-

Target number of reps each set: 60+ reps (total)

Minimum number of reps before scaling: 45 reps (total)

Mobility (Checkmark)

1 min foot smash w/ lacrosse ball (each side)

1 min calf stretch against wall (each side)

1 min foam roll upper back

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