Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation Hip Halo Warm up
-into-
3 sets:
10 Alternating V-Ups
5 Tempo Air Squats
3 Tempo Front Squats
5 Scap Pull-ups
10 Dumbbell Up right Row (each)
2. Strength Prep
Work back and forth between tempo front squats and weighted chin-ups. The tempo for front squats is a 3-sec negative and 1-sec standing (contraction) portion.
3. Workout Prep
2 sets
15sec. Assault Bike (workout pace)
5 Kettlebell or Dumbbell Front Squats
– rest 30 secs. between sets –
-rest 1 minute between sets-
Strength/Accessory
Front Squat (3 Tempo Front Squats x 5 sets @65% of 1RM
*Tempo = 3 second negative and 1 second standing (contraction) portion
* Rest as needed between sets)
Strict Weighted Chin up
Weighted Strict Chin Up (Supinated)
5 Strict Weighted Pull-ups x 5 sets @50% of 1RM
* Rest as needed between sets *
Workout
Workout (2 Rounds for time)
Grumpy
Freedom (RX’d)
2 Sets
21-15-9
Kettlebell Front Squat (2×53/35) or Dumbbell Front Squats (2×50/2×35)
Calorie Assault Bike (18-12-6 Echo)
-Rest 1:1 between sets-
(KG conv: 24/16 KB, 22.5/15 DB)
Independence
2 Sets
18-12-6
Kettlebell Front Squat (2×35/25) or Dumbbell Front Squats (2×35/2×25)
Calorie Assault Bike (15-10-5 female)
-Rest 1:1 between sets-
(Echo 15-10-5 male, 12-8-6 female)
(KG conv: 16/11, KB 15/10 DB)
Liberty
2 Sets
20-16-12 Air Squat
10-8-6 Calorie Assault Bike (8-6-4 female)
-Rest 1:1 between sets-
(Echo 8-6-4 male, 6-5-4 female)
Target time each set: 4-5 minutes
Time cap each set: 6 minutes
Mobility
Mobility (Checkmark)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)