Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit
Workout (Time)
Cookeville Slice
Freedom (RX’d)
3 rounds: Teams of two
50 Dumbbell Bench Press (50s/35s) (Or Deficit Push Ups)
50 Ring Rows (or Bent Over Dumbbell Rows)
20 GHD’s (Or V-Ups) – Partner 2 Holds Plank
Independence
3 rounds: Teams of two
40 Dumbbell Bench Press (35s/25s) (Or Push Ups)
40 Ring Rows (or Bent Over Dumbbell Rows)
15 GHD’s + 6in Riser (Or V-Ups) – Partner two holds plank
(KG conv: 15s/10s)
Liberty
3 rounds: Teams of two
40 Bar Push Ups
40 Ring Rows (or Bent Over Dumbbell Rows)
10 Alternating V-Ups – Partner 2 Holds Plank
Target time: 11-13 minutes
Time cap: 18 minutes
Strength/Accessory
Front Racked Barbell Box Step-Ups
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
Focus: With a bar in the front rack position and a 20” box, step up on top of the box to full extension. Repeat on the opposite side. Taking a breath in and breathing out as the step is completed will assist in stability and core engagement.
4 sets: 10 reps (each side) – RPE 7
*Rest 1:00-1:30 b/t sets
Weighted Hip Thrust
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
Focus: Set up and brace a bench to prevent it from tipping. Put a hip halo just above your knees drive out on the band throughout the movement. Using either a barbell or heavy dumbbell across the hips, place the upper back on the bench. Place feet squat width apart and drive through the heels to elevate the hips until extension is reached. Keep the glutes engaged during entire extension to prevent overextension of the lower back. Use an extra t-shirt or towel to provide padding if barbell/dumbbell is uncomfortable when loaded.
4 sets of 10 reps @ – RPE 6/10
*Rest 1:00-1:30 b/t sets
Mobility
Mobility (No Measure)
1 min foot smash with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)