Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Hip Halo Warmup
-into-
6 min AMRAP
3 Step Back Lunge Steps (each side)
5 Alt. V-ups (Each Side)
5 Kip Swings (focus on elevating in back portion of swings)
3 Knees to Elbows
2. Workout Prep
3 sets:
2 Back Rack Step Back Lunges (build-in weight)
3 Toes to Bar
Workout
Workout (Time)
Courage
Freedom (RX’d)
For time:
30-20-10
Back Rack Step back Lunges (95/65)
Toes to bar
(KG conv: 43/29)
Independence
For time:
30-20-10
Back Rack Step back Lunges (75/55)
Knees to Elbows
(KG conv: 34/25)
Liberty
For time:
30-20-10
Dumbbell Front Rack Lunges (light)
Hanging Knee Raises
Target time: 6-8 minutes
Time cap: 12 minutes
Skills and Drills
Rope Climbs (Checkmark)
Rope Climb – Week 5 Day 1:
Advanced:
Every minute (10:00)
2 Rope Climbs
Intermediate:
Every minute (10:00)
1 Rope Climb
Beginner:
Every minute (10:00)
2-3 Zombie Rope Climbs
* Use towels or a rolled-up shirt over the top of a pull-up bar to simulate a rope for the rope pull-ups.
Alternate Option:
Every minute (10:00)
5 Strict Pull Ups + 5 Hanging Knee Raises
* modified: 3 Pull Up Negatives + 3 Hanging Knee Raises
Mobility
Mobility (Checkmark)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)