Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
3 sets:
1:00 Row
5 Pike Push-ups
30ft Walking Lunge with PVC (10ft Back rack – 10ft Front Rack – 10ft Overhead)
5 Power Cleans (empty bar)
2. Workout Prep
3 sets:
20-second Row (workout pace)
3 Handstand Push-ups
10ft Lunge Walk
* For each set of lunges practice all 3 positions and build up in weight *
Workout
Workout (Time)
Ethan
Freedom (RX’d)
Teams of 3
150 Wallballs (20/14)
30 Clean and Jerks (135/95)
30 Ring Muscle Ups
Time Cap 30 Minutes
Option 1: Gymnastics Skill Work
Gymnastics (Checkmark)
Pistols: Week 6 Day 2
10 minute AMRAP
10 Burpee Box Jumps
10 Pistol Squats (see level options below)
30 Double Unders or 60 singles
Advanced: 5 Pistols on Right Leg then 5 on Left Leg
Intermediate: 10 Alternating Pistols
Beginner: Use any progression from this Pistol Cycle for 10 reps
Alternative Option: 20 Air Squats
Option 2: Mayhem Mini Pump
Mayhem Mini Pump – Chest and Triceps (Checkmark)
4 Rounds
10 Barbell Bench Press @ moderate weight – maintain quality
10 Double DB Incline Bench Press @ Moderate weight – maintain control and quality
12 Seated Chest Fly with Bands @ moderate weight – maintain quality
10 Barbell Skull Crushers @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Mobility
Mobility (No Measure)
1 min Seal Pose
1 min Tricep Smash (each)
1 min Foam roll glutes and IT band (each side)