Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
Hip Halo Warmup
-into-
10:00 AMRAP
5 Front Squats (build across)
10 Lateral Bar Hops
5 Up-downs to Seal Pose
10-sec sandbag bear hug hold
2. Workout Prep
With Partner
2 sets:
3 Front Squats (each)
2 Bar Facing Burpees (each)
10m Sandbag Carry (each)
*build in weight and practice changing in and out of movements
Workout
Workout (Time)
“Larry”
Freedom Partner Version – “Larry”
21-18-15-12-9-6-3
Front squats (135/95)
Bar-facing burpees
*200m Sandbag (80/50) carry after each round (OR 150m Carry with (100/70) OR 150m Farmers Carry (2×50/35))
**Split reps as desired.
(KG conv: 61/43 Barbell, SB1 36/23, SB2 45/32.5, FC 22.5/15)
Freedom Individual Option 1 – “Larry”
12-10-8-6-4-2
Front squats (135/95)
Bar-facing burpees
*100-m sandbag (80/50) carry after each round (OR 75m Carry with (100/70) OR 150m Farmers Carry (2×50/35))
(KG conv: 61/43 Barbell, SB1 36/23, SB2 45/32.5, FC 22.5/15)
Freedom Advanced Individual Option 2 – full workout of “Larry”
21-18-15-12-9-6-3 reps for time of:
Front squats(115/75)
Bar-facing burpees
*200-m sandbag carry after each round (80/50) (OR 75m Carry with (100/70) OR 150m Farmers Carry (2×50/35))
(KG conv: 52/34 Barbell, SB1 36/23, SB2 45/32.5, FC 22.5/15)
Independence – Partner Version
21-18-15-12-9-6-3
Front squats (115/75)
Synchro Bar-facing burpees
200m Sandbag (50/30) carry after each round (OR 150m Carry with (70/50) OR 150m Farmers Carry (2×35/25))
(KG conv: 52/34 Barbell, SB1 25/15, SB2 30/25.5, FC 15/10)
**Split reps as desired.
Liberty – Partner Version
21-18-15-12-9-6-3
Dumbbell Front squats (light)
Synchro Up Downs
100m Farmers Carry (light)
**Split reps as desired.
Target time: 18-20 minutes
Time cap: 25 minutes
U.S. Marine Corps Corporal Larry D. Harris, Jr., 25, was killed in a firefight on July 1, 2010, while serving as Fire Team Leader, 3d Squad, 81 Millimeter Mortar Platoon, Weapons Company, Third Battalion, First Marines, Regimental Combat Team 7, FIRST Marine Division (Forward), I MEF (Forward) in Helmand Province, Afghanistan.
Option 1: Gymnastics Skill Work
Gymnastics (Checkmark)
Pistols: Week 5 Day 2
Prep: accumulate 2 minutes of Goblet Dorsiflexion
10 minutes – 30 seconds of work/30 seconds of rest
Odd Minute:
Advanced: Weighted Pistol Squat (Hold 10/5lb dumbbell)
Intermediate: Alternating Pistol Squats
Beginner: Deck Squats or Box Pistol Squats (touch foot to the ground or keep at 90 degrees)
Even Minute:
30 second Assault/Echo Bike Sprint for Max Calories
Alternative Option: same as above, but with air squats as the odd minute option
Option 2: Mayhem Mini Pump
Mayhem Mini Pump – Arms and Shoulders (Checkmark)
4 Rounds
10 Barbell Strict Press @ Moderate weight – maintain control and quality
12 Plate Front Raise @ moderate weight – maintain quality
8 Standing Alternating DB Curl + Single DB Double Head Curl @ moderate weight – maintain quality
10 Standing KB Crush Grip French Press @ moderate weight – maintain quality
-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)