Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
10 min AMRAP
30 single unders (focus arms close to the body and movement in wrists)
10-second Handstand Hold
10 Single Arm Dumbbell Shoulder Press
3 Sandbag Deadlifts (light- focus on leg drive and keeping a tall chest)
2. Workout Prep
1 set With Partner
10 Double Unders (each)
2 Handstand Push-Ups (each)
1 Sandbag Clean (each)
Workout
Workout (Time)
Little Caesars
Freedom (RX’d)
Teams of 2
300 Double Unders
60 Handstand Push Ups
30 Sandbag Cleans (150/100) or 30 Power Cleans (185/125)
60 Handstand Push Ups
300 Double Unders
(KG conv: SB 70/45, PC 83/56)
* This is a repeat workout from 6/3/2021
Independence
Teams of 2
250 Double Unders
50 Handstand Push Ups (1 abmat)
30 Sandbag Cleans (100/70) or 30 Power Cleans (155/105)
50 Handstand Push Ups (1 abmat)
250 Double Unders
(KG conv: SB 45/32.5, PC 70/48)
Liberty
Teams of 2
300 Single Unders
60 Pike Push Ups
30 Power Cleans (light)
60 Pike Push Ups
300 Single Unders
Target time: 16-18 minutes
Time cap: 25 minutes
Option 1: Gymnastics Skill Work
Gymnastics (Checkmark)
Pistols: Week 1 Day 2
Mobility Drills – 2 rounds of:
1 minute Sumo Rocks
1 minute Kettlebell Ankle Crushers
1 minute Calf Stretch
1 minute Bottom of Knee Together Squats
Option 2: Mayhem Mini Pump
Mayhem Mini Pump – Arms and Core (Checkmark)
4 rounds:
10 Deficit Pushups @ RPE 7
10 Ring Row – Feet Elevated @ RPE 7
10 Single Arm DB Skull Crusher @ moderate weight RPE 7
10 Single DB Double Head Curl @ moderate weight RPE 7
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
10 Dip Support Leg Raise
10 Landmine Windmills (each side)
15 sec hollow hold
30 yd Isolateral DB Farmers Carry (left)
30 yd Isolateral DB Farmers Carry (right)
*Rest 3 minutes b/t rounds
Mobility
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose