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)