Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

3:00 Machine

-into-

3 sets:

30-second Jump Rope

10 GHDs (Parallel)

10 Deadbugs

5 Suitcase Deadlifts (each)

2. Workout Prep

3 sets:

10 Double Unders (each)

5 GHD’s

3 Deadlifts (build in weight)

Workout

Workout (Time)

Heroism

Freedom (RX’d)

Teams of 2

3 Rounds:

100 Double Unders (each/same time)

50 GHDs, shared (Partner holds plank)

40-30-20 Deadlifts (275/185)

(KG conv: 125/83)

Independence

Teams of 2

3 Rounds:

75 Double Unders (each/same time)

40 GHDs + 6in Riser, shared (Partner holds plank)

40-30-20 Deadlifts (225/155)

(KG conv: 102/70)

Liberty

Teams of 2

3 Rounds:

75 Single Unders (each/same time)

50 Sit ups, shared (Partner holds plank)

40-30-20 Deadlifts (light-moderate)

Target time: 16-18 minutes

Time cap: 24 minutes

Option 1: Gymnastics Skill Work

Rope Climbs (Checkmark)

Rope Climbs: Week 5, Day 2

Advanced & Intermediate:

Complete 3 sets of 2 minutes of work

100 meter Run into Max Effort Rope Climbs

—rest 1 minute between sets–

(Stagger start athletes on the minute if you have limited ropes)

Beginner

Complete 3 sets of 2 minutes of work

100 meter Run into Max Effort Chin Ups or Box Assist Chin Ups

—rest 1 minute between sets–

Alternate Workout Option:

Complete 3 sets of 2 minutes of work

100 meter Run into Max Effort Ring Rows

—rest 1 minute between sets–

Option 2: Mayhem Mini-Pump – Arms and Core

Mayhem Mini Pump (Checkmark)

4 rounds:

10 Ring Pushups @ moderate weight RPE 7

10 Ring Row – Feet Elevated @ moderate weight RPE 7

10 Standing Tricep Extension w/ band @ moderate weight RPE 7

10 Incline Dumbbell Hammer Curls @ moderate weight RPE 7

15 GHD’s

:45 Second Plank

15 Oblique twists with medball (each side)

:45 second Chinese Plank

30yd Single DB Overhead Carry (Left– as heavy as possible)

30yd Single DB Overhead Carry (Right – as heavy as possible)

*Rest 3 minutes b/t rounds

Mobility

Mobility (No Measure)

1 min Calf Smash (each)

1 min Foam roll Hamstrings

1 min Barbell quad smash (each side)

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