Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit

Warm-up

Warm-up (No Measure)

1. Movement Prep/Activation

Tabata Bike (8 sets)

Build in pace (80% of workout pace)

-into-

3 sets:

10 Kip Swings

5 Hanging Knee Raises

2 Sandbag Deadlifts + 5-sec Hold (build-in weight)

2. Workout Prep

3 sets:

5/4 Calorie Assault Bike (3 sets is at workout pace)

3 Toes to Bar

10ft Sandbag Carry

*focus on quick transitions, rest 1:00 after each set*

Workout (Time)

Disney Springs

Mayhem Affiliate version of 2023 Semifinals Workout 7

Freedom (RX’d)

3 rounds:

15/12 Calorie Assault Bike (or 12/10 Echo)

15 toes-to-bars

50ft Sandbag bear-hug carry (150/100) (OR 75ft 2×70/50 Farmers Carry)

(KG conv: 50ft = 15m, SB 70/45, FC 32.5/22.5, 75ft = 23m)

Independence

3 rounds:

12/10 Calorie Assault Bike (or 10/8 Echo)

12 toes-to-bars

50ft Sandbag bear-hug carry (100/70) (OR 75ft 2×50/35 Farmers Carry)

(KG conv: 50ft = 15m, SB 45/32.5, FC 22.5/15, 75ft = 23m)

Liberty

3 rounds:

10/8 Calorie Assault Bike (or 8/6 Echo)

15 Hanging Knee Raises

50ft Farmers Carry (moderate)

Target time: 4-5:00

Time cap each set: 8:00

Workout

Skills and Drills

Skills and Drills (Checkmark)

Pistols: Week 2

Advanced:

5 sets

20-30 seconds bottom of the pistol hold (each leg)

Intermediate:

5 sets

10-20 seconds bottom of the pistol hold (each leg)

Beginner:

5 sets

10-second bottom of the pistol hold (each leg) (Use band/box/ rig to assist in any way)

Alternative Option:

3 sets

15 Straight leg Dumbbell Deadlifts

15 Dumbbell Front Squats

Mobility

Mobility (No Measure)

1 min Seal Pose

1 min Tricep Smash (each)

1 min Foam roll glutes and IT band (each side)

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