Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit


Warm-up (No Measure)

1. Movement Prep/Activation

Crossover Symmetry Warm up or Banded 7’s + Hip Halo Warm up (between sets)


3 min

25-second Jump Rope

5-second Transition

25-second Up Downs

5-second Transition

2. Workout Prep

2 sets

15-second Assault or Echo Bike (at workout pace)

15-second Rest


Workout (Calories)

American Flag on the Moon

Freedom (RX’d)

15 Rounds

30 secs on/30 secs off

Max Calorie Assault Bike or Echo Bike


No Change to Workout


Adjust to Bike Erg or Row

Target number of Calories each set: 10/8+

Minimum number of Calories before scaling: 6/5

Skills and Drills

Skills and Drills (Checkmark)

Pistols: Week 3


3 sets

8-10 Box Pistol Squats (each) (Goal should be to heel in front of the body)


3 sets

6-8 Box Pistol Squats (each) (Touch foot to the ground or keep at 90 degrees)


3 sets

6-8 Dead Stop Step Ups (each) (Goal should be to heel in front of the body)

Alternative Option:

3 sets

10 Goblet Hold Step Back Lunge (total)

30-sec Side plank (each). If possible, raise your top leg for the duration of the plank.


Mobility (Checkmark)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)


Leave a Reply

%d bloggers like this: