Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Hip Halo Warmup
-into-
3 sets:
10 sec row (easy)
10 sec row (mod)
10 sec row (hard)
4 Dumbbell Deadlifts (build across)
4 Dumbbell Hang Cleans (build across)
4 Dumbbell Shoulder to Overhead (build across)
2. Workout Prep
1 set:
5/4 Calorie Row (at workout pace)
5 Dumbbell Deadlifts
4 Dumbbell Hang Power Cleans
3 Dumbbell Shoulder to Overhead
Workout
Workout (AMRAP – Rounds and Reps)
Cici’s
Freedom (RX’d)
20:00 Amrap
25/20 Calorie Row
40 Dumbbell Deadlifts (50s/35s)
25/20 Calorie Row
30 Dumbbell Hang Power Cleans (50s/35s)
25/20 Calorie Row
20 Dumbbell Shoulder to Overhead (50s/35s)
(KG conv: 22.5s/15s)
Independence
20:00 Amrap
20/16 Calorie Row
40 Dumbbell Deadlifts (35s/25s)
20/16 Calorie Row
30 Dumbbell Hang Power Cleans (35s/25s)
20/16 Calorie Row
20 Dumbbell Shoulder to Overhead (35s/25s)
(KG conv: 15s/10s)
Liberty
20:00 Amrap
16/12 Calorie Row
30 Dumbbell Deadlifts (light)
16/12 Calorie Row
20 Dumbbell Hang Power Cleans (light)
16/12 Calorie Row
10 Dumbbell Shoulder to Overhead (light)
Target number of Rounds: 2.5 Rounds
Minimum number of Rounds before scaling: 1.5 Rounds
Skills and Drills
Metcon (Checkmark)
Pistols: Week 1
Pistol Start-Up
All Levels:
Take 10-15 minutes and have athletes go through and test out where their flexibility is at. Don’t let athletes start trying to hit a pistol without trying the beginning stages. Once we establish a starting point, work through a few sets and practice settling their balance.
Mobility
Mobility (Checkmark)
1 min lying 90/90 hip stretch (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)