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