Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation:
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Snatch) + Skill Transfer Exercises
* 10 minutes with a PVC or Empty Barbell
2. Strength
3×1 Snatch
3×3 Snatch Grip Deadlifts
3. Workout Prep
3 sets:
3 Deadlifts (build in weight)
5 Double Dumbbell Strict Press
5 Pike Push Ups
3 Strict Handstand Push Ups
Strength
Snatch
3 sets x 1 Squat Snatch @ 85-90% of 1RM Snatch
* Rest 60-90 seconds between sets
Snatch Grip Deadlift
3 Sets x 3 Snatch Grip Deadlifts @100% of 1RM Snatch
* Rest 60-90 seconds between sets
Workout
Diane Bailey (Time)
Freedom (RX’d)
21-15-9
Deadlift (275/185)
Strict Handstand Push Ups
(KG conv: 125/83)
This is an official Mayhem Benchmark workout, so get after it!
Freedom (RX’d)
21-15-9
Deadlift (275/185)
Strict Handstand Push Ups
(KG conv: 125/83)
Independence
21-15-9
Deadlift (225/155)
Handstand Push Ups
(KG conv: 102/70)
Liberty
21-15-9
Dumbbell Deadlift (light)
Push Ups
Target time: 5-7 minutes
Time cap: 10 minutes
Mobility
Mobility (Checkmark)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)