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)