Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit
Strength
Clean
Squat Clean
Heavy Single (10-12 minutes)
* Rest as needed between sets *
Workout
Workout (AMRAP – Reps)
Maui
Freedom (RX’d)
10 min AMRAP
1-2-3-4-5. . .
Clean and Jerks (155/105)
1 Rope Climb (or 6 Inverted Ring Rows)
(KG conv: 70/48)
Independence
10 min AMRAP
1-2-3-4-5. . .
Clean and Jerks (135/95)
1 Rope Climb (or 6 Inverted Ring Rows)
(KG conv: 61/43)
Liberty
10 min AMRAP
1-2-3-4-5. . .
Dumbbell Clean and Jerks (light)
2 Zombie Rope Climbs (or 6 Ring Rows)
Target Reps: 35+ reps (Round of 7)
Minimum Reps before scaling: 20 reps (Round of 5)
Skills and Drills
Rope Climbs (No Measure)
Rope Climb
Week 4 Day 1:
All Levels:
Take 10-15 minutes and practice footwork, clamping, and standing up on the rope. 1-2 pulls (No more) up the rope and working on consistency.
-Advanced athletes should practice starting from a jump, while beginners will use a box.
Alternate Workout Option:
5 sets:
10 DB Bicep Curls
10 Banded Lat Pulldowns
5-10 Strict Toes to Bar
* Choose a number of T2B that you can maintain quality of movement. Modify to strict Knee to Elbow as needed.
Mobility
Mobility (Checkmark)
1 min Seal Pose
1 min Bicep stretch on wall
1 min Tricep lacrosse ball smash (each side)