Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
3:00 Assault Bike (alternate between 30 seconds moderate/30 seconds slow)
-into-
3 sets
5 Strict Rope Pull Ups or 10 Ring Rows
5 Inchworms + Air Squat (3-second Hold)
10 Alternating V-Ups
2. Workout Prep
3 sets (with a partner)
10 Second Bike (workout pace)
1 Rope Climb Each (Set 1: 1 pull/Set 2: 2 Pulls/Set 3: Full Rope Climb)
– Rest 30 seconds between sets –
Workout
Workout (Time)
Ham Porter
Freedom (RX’d)
Teams of 2
5 sets
200 Meter Run
20 Burpee Pull-Ups
200 Meter Run
-Rest 2:00 between sets-
Independence
Teams of 2
5 sets
150 Meter Run
16 Burpee Pull-Ups
150 Meter Run
Rest 2:00 between sets
Liberty
Teams of 2
5 sets
150 Meter Run
10 Burpee Jumping Pull Ups
150 Meter Run
Rest 2:00 between sets
Score is total time including rest
Option 1: Gymnastics Skill Work
Toes to Bar: Week 1 Day 2 (Checkmark)
10-20-30-20-10
Advanced/Intermediate: Kip Swings
Beginner: Kip Swings on Rings
Between each set complete:
Advanced/Intermediate: 10 V- Ups on Floor
Beginner: 10 Alternating Single Leg V-Ups
Alternate Option: sub a plank hold of increasing duration (that’s challenging for your level) for the kip swings. The plank can be on hands or forearms. Sub knee plank as needed.
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 Ring Y Raise @ moderate weight – maintain quality
10 Standing KB Crush Grip Bicep Curl @ moderate weight – maintain quality
10 Single Arm DB Skull Crusher @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Mobility
Mobility (No Measure)
1 min lying 90/90 hip stretch (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)