Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit
Warm-up
Strength/Accessory
Bench Press
5 sets x 1 Bench Press @80-90% of 1RM
*rest as needed between sets*
High Box Jumps (Distance)
5 sets x 3 High Box Jumps
*4-6” below max height for 1 rep
Workout
Workout (4 Rounds for reps)
Firehouse Subs
Freedom (RX’d)
4 Sets:
3:00 AMRAP
15 Pull Ups, Ring Rows (Or Bent Over Dumbbell Rows)
15 Deficit Push-Ups
*Max Single Dumbbell Box Step Ups (50/35) (24/20)
-rest 2:00 between sets-
(KG conv: DB 22.5/15)
Independence
4 Sets:
3:00 AMRAP
15 Ring Rows (Or Bent Over Dumbbell Rows)
15 Push – Ups
Max Single Dumbbell Box Step Ups (35/25) (24/20)
-rest 2:00 between sets-
(KG conv: DB 15/10)
Liberty
4 Sets:
3:00 AMRAP
10 Ring Rows (Or Bent Over Dumbbell Rows)
10 Bar Push Ups (light)
Max Box Step Ups (24/20)
-rest 2:00 between sets-
Target number of reps each set: 25+ steps
Minimum number of reps before scaling: 16 steps
Mobility
Mobility (Checkmark)
1 min foot smash with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)