Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit
Congratulations to our new Member of the Month, Gloria Bain for being selected as the member who lived our values of Humble, Hungry and Happy the best over the previous month. Well deserved Glo and we couldn’t behappier to have you as part of the CV Family! Let’s GLO!!!
Workout
Workout (15 Rounds for time)
Great Smoky Mountains
Freedom (RX’d)
5 sets:
20/16 Calorie Assault Bike (mod) (Echo 16/13)
-rest 1:00-
15/12 Calorie Assault Bike (mod-fast) (Echo 12/10)
-rest 45 seconds-
10/8 Calorie Assault Bike (sprint) (Eco 8/7)
-rest 2:00-
Independence
5 sets:
16/13 Calorie Assault Bike (mod) (Echo 13/10)
-rest 1:00-
12/10 Calorie Assault Bike (mod-fast) (Echo 10/8)
-rest 45 seconds-
8/7 Calorie Assault Bike (sprint) (Echo 6/5)
-rest 2:00-
Liberty
5 sets:
12/10 Calorie Assault Bike (mod) (Echo 10/8)
-rest 1:00-
10/8 Calorie Assault Bike (mod-fast) (Echo 8/7)
-rest 45 seconds-
8/6 Calorie Assault Bike (sprint) (Echo 6/4)
-rest 2:00-
*Team variation is going 1:1 with your partner for each of the intervals
*Score is individual Rounds on the Bike so monitors will need to be reset in between sets.
Target time each set:
20/16 Calorie: 55-65 seconds
15/12 Calorie: 40-45 seconds
10/8 Calorie 20-25 seconds
Time cap each set:
20/16 Calorie: 75 seconds
15/12 Calorie: 55 seconds
10/8 Calorie: 45 seconds
Skills and Drills
Rope Climb Week 1 Day 1 (Checkmark)
Advanced:
5 sets:
20-30 seconds dead-hang from the rope (arms fully extended)
3-5 Strict Rope Pull-Ups (alternate each set with what hand is on top)
– rest 1 minute between sets –
Intermediate:
5 sets:
15-20 seconds dead-hang from the rope (arms fully extended)
2-4 Strict Rope Pull-Ups (alternate each set with what hand is on top)
– rest 1 minute between sets –
Beginner:
5 sets:
15-20 seconds dead-hang from the rope (Toes on the ground)
2 Zombie Rope Climbs
– rest 1 minute between sets –
Alternate Option:
5 sets:
Max dead hang from the pull-up bar (can have toes on the ground as needed)
5 lying toe to rack
– rest 1 minute between sets –
* If needed, use towels or a rolled-up shirt over the top of a pull-up bar to simulate a rope for the dead-hangs and rope pull-ups.
Mobility
Mobility (Checkmark)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)