Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Crossover Symmetry or Banded 7’s + Hip Halo
-into-
3 sets
1:00 Row
3 Muscle Snatch (empty bar)
3 Snatch Push Press (empty bar)
3 Overhead Squats (empty bar)
1 Zombie Rope Climb
8 Pike Push Ups
10-second Handstand Hold
2. Workout Prep
5-7 minutes to run through each station while building up in weight and progressing through the high-skilled movements.
Workout
Workout (Time)
Typhoon Lagoon
Mayhem Affiliate version of 2023 Semifinals Workout 6
Freedom (RX’d)
For time:
20 Overhead Squats (135/95)
500m row
50’ Handstand Walk (OR 5 Wall Walks)
2 Legless Rope Climbs (OR 4 Regular Rope Climbs)
15 Strict Handstand Push Ups
2 Legless Rope Climbs (OR 4 Regular Rope Climbs)
50’ Handstand Walk (OR 5 Wall Walks)
500m row
20 Overhead Squats (135/95)
(KG conv: OHS 61/43)
Independence
For time:
20 Overhead Squats (115/80)
500m row
40’ Handstand Walk (OR 4 Wall Walks)
1 Legless Rope Climb (OR 2 Regular Rope Climbs)
15 Handstand Push Ups
1 Legless Rope Climb (OR 2 Regular Rope Climbs)
40’ Handstand Walk (OR 4 Wall Walks)
500m row
20 Overhead Squats (115/80)
(KG conv: OHS 52/36)
Liberty
For time:
20 Dumbbell Front Squats (light)
300m Row
50’ Bear Crawl
2 Zombie Rope Climbs
15 Bar Push Ups
2 Zombie Rope Climbs
50’ Bear Crawl
300m Row
20 Dumbbell Front Squats (light)
Target time: 14:00-16:00
Time cap: 20:00
Option 1: Gymnastics Skill Work
Gymnastics (Checkmark)
Pistols: Week 2 Day 2
Warm-up: All athletes accumulate 1 minute of Banded Ankle Stretch/side
–A FUN and EFFECTIVE Pistol Primer Workout–
Work in teams of 2 or 3 so athletes are resting while one is working:
Each athlete accumulates 200 feet of duck walk (keep low!)
Then:
Each athlete accumulates 50 Knee Together Squats (Holding Plate)
Alternative Option: perform today’s Mini Pump
Option 2: Mayhem Mini Pump
Mayhem Mini Pump – Leg Day (Checkmark)
4 Rounds
10 Elevated Toe Double DB Romanian Deadlift @ Moderate weight – maintain control and quality RPE 7
12 GHD Nordic (Hamstring) Curl @ moderate weight – maintain quality RPE 7
15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
Mobility
Mobility (No Measure)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)