Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit
KIM!
Workout (AMRAP – Rounds and Reps)
Green Eggs and Ham
Freedom (RX’d)
20:00 AMRAP
Teams of 2:
50/40 Calorie Assault Bike (OR 40/32 Calorie Echo Bike)
20 Synchro Thrusters (45/35)
20 Strict Pull-Ups
Independence
20:00 AMRAP
Teams of 2:
40/32 Calorie Assault Bike (OR 32/24 Calorie Echo)
20 Synchro Thrusters (35/25)
16 Strict Pull-Ups
Liberty
20:00 AMRAP
Teams of 2:
32/24 Calorie Assault Bike (OR 24/16Calorie Echo)
20 Synchro Dumbbell Thrusters (light)
10 Jumping Pull-Ups or Ring Rows
Target number of Rounds: 4-6
Gymnastics Skills and Drills (Checkmark)
Week 1: Ring Muscle-up Progression
Advanced:
5 sets:
30 seconds Top of Ring Dip Hold
– rest 1 minute between sets –
Intermediate:
5 sets:
20-30 seconds Top of Ring Dip Hold
– rest 1 minute between sets –
Beginner:
5 sets:
20-30 seconds Top of Ring Dip Hold (Toes on the ground)
– rest 1 minute between sets –
* Lower rings, so feet/toes remain in contact with the floor during the hold. Use a band wrapped around the rings and supported under the knees. Have a partner assist in holding the tight to your sides during the lockout.
Mobility (No Measure)
1 min lying 90/90 hip stretch (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)