Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit

Workout (2 Rounds for time)

Shamrock

Teams of 2

42-30-18

Partner Deadlift (365/255)

Bench Press (155/105)

-Rest 5:00-

42-30-18

Partner Deadlift (315/225)

Bench Press (135/95)

-Partner deadlifts are two athletes on one bar

Option 1: Gymnastics Skill Work (Checkmark)

Ring Muscle Ups: Week 1 – Day 2

We have two stations today.

STATION 1 – Ring Stability:

4 ROUNDS of 30 seconds of Work / 30 seconds of Rest

* Work as much as possible within the allotted time frame but STRESS Quality over Quantity

Advanced:

30 seconds Ring Support Tuck Ups

Intermediate:

30 seconds Ring Support Tuck Ups with Band Across Rings for Stability

Beginner:

30 seconds Band Assist Ring Support Holds (work as much as possible within the 30 seconds). Use feet on ground for more scaling if needed.

STATION 2 Grip Strength/Stability:

All Athletes:

30 seconds “Active” Static Hang on High Rings

Option 2: Mayhem Mini-Pump (Checkmark)

Mayhem Mini-Pump – Arms and Shoulders

4 Rounds

12 Leaning Lateral Raise @ moderate weight – maintain quality

10 DB Preacher Curl @ moderate weight – maintain quality

10 Bent Over Banded Tricep Extension @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

Coodown/Mobility (No Measure)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)