Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
2:00 Row (increase pace every 30-seconds)
2:00 Run (increase pace every 30-seconds)
-into-
3 sets:
10 Roll and Reach
10 Iron Cross
10 Scorpions
5 Up Downs
2. Workout Prep
1 set:
100m Row (at workout pace)
100m Run (at workout pace)
2 Burpee Over Rower
Workout
Workout (AMRAP – Rounds and Reps)
Feta
Freedom (RX’d)
AMRAP 20:00
500m/450m Row
15 Burpees over Rower
400m Run
15 Burpees over Rower
Independence
AMRAP 20:00
450m/400m Row
12 Burpees over Rower
300m Run
12 Burpees over Rower
Liberty
AMRAP 20:00
300m/250m Row
10 Up Downs
200m Run
10 Up Downs
Target number of Rounds: 3.5+ rounds
Minimum number of Rounds before scaling: 2.5 rounds
Skills and Drills
Skills and Drills (Checkmark)
Pistols: Week 4
All Levels:
Practice the same box pistol squats as in week 3, but try to use your arms for balance less and less. You can add some weight to your working leg by holding a dumbbell or kettlebell.
* Aim for 3 sets of 8-10 reps on each leg.
Advanced: Box Pistol Squats (Goal should be to heel in front of the body)
Intermediate: Box Pistol Squats (Touch foot to the ground or keep at 90 degrees)
Beginner: Dead Stop Step Ups (Goal should be to heel in front of the body)
Alternative Option:
3 sets
30 Single Leg banded pull through (each)
30 double leg banded pull through
10 Elevated Heel Goblet Squat
Mobility
Mobility (Checkmark)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back