Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit


Warm-up (No Measure)

1. Movement Prep/Activation

3 sets:

1:00 Machine (easy pace)

10 Dead bugs

5 Bench Press(empty bar – build across sets)

5 Box Jumps (low box/ work on soft landing)

2. Strength Prep

Partner up and rotate between these two movements:

Build to a heavy single bench press

Find a max height box jump

3. Workout Prep

1 set:

100m Row (workout pace)

3 Deficit Push Ups

2 Single Dumbbell Box Step Up


Bench Press

Build to a heavy single (10-12 minutes)

* Rest as needed between sets *

High Box Jumps (Distance)

Find a Max Height Box Jump


Workout (Checkmark)


Freedom (RX’d)

Every minute (15:00)

Min 1: 200/175m Row

Min 2: 12 Deficit Push Ups (4”/2”)

Min 3: 12 Single Dumbbell Step Ups (50/35)(24/20)

(KG conv: 22.5/15 DB)


Every minute (15:00)

Min 1: 175/150m Row

Min 2: 15 Push Ups

Min 3: 12 Dumbbell Step Ups (35/25)(20/16)

(KG conv: 15/10 DB)


Every minute (15:00)

Min 1: 150/125m Row

Min 2: 10 Bar Push Ups

Min 3: 12 Step Ups

Target time each set: 30-40 seconds

Time cap each set: 50 seconds


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)


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