Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit

Workout (Time)

Mahi-Mahi

Freedom (RX’d)

Teams of 2

5 rounds

– 24/20 Calorie Bike

– 15 Synchro Toes to Bar

-into-

75 Synchro Dumbbell Snatch (50/35)

Independence

Teams of 2

5 rounds

– 20/16Calorie Bike

– 10Synchro Toes to Bar

-into-

75 Synchro Dumbbell Snatch (35/20)

Liberty

Teams of 2

5 rounds

– 16/14Calorie Bike

– 10Synchro Toes to Bar

-into-

50 Synchro Dumbbell Snatch (light)

Accessory (No Measure)

Shoulder Press

4 sets of 8 reps @ – RPE 8/10

*Rest 2:00-2:30 b/t sets

GHD Hip Extension

*Rest 1:00-1:30 b/t sets

Focus: Set up GHD so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep.

GHD Hip Extension

https://youtu.be/-C2OcAP9fg4
4 sets: 10 reps – RPE 8

*Rest 1:00-1:30 b/t sets

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)

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