Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit


Warm-up (No Measure)

1. Movement Prep/Activation

2:00 Row (increase pace every 30-seconds)

2:00 Run (increase pace every 30-seconds)


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 (AMRAP – Rounds and Reps)


Freedom (RX’d)

AMRAP 20:00

500m/450m Row

15 Burpees over Rower

400m Run

15 Burpees over Rower


AMRAP 20:00

450m/400m Row

12 Burpees over Rower

300m Run

12 Burpees over Rower


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 (Checkmark)

1 min foot smash w/ lacrosse ball (each side)

1 min calf stretch against wall (each side)

1 min foam roll upper back


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