Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit
Warm-up
Warm-up (No Measure)
1. Movement Prep/Activation
2:00 Machine:
3 sets
10 Alternating Box Step Ups
30sec. Knee Plank
3 Inch Worms
2. Workout Prep
Get athletes set up relatively quickly, and let’s light this candle.
Workout Option 1
CHAD (Time)
1,000 Box Step-Ups (20 in)
Wear a Ruck Pack (45/35 lb)
Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.
A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.
Score is the time it takes to complete all 1,000 repetitions.
To learn more about CHAD click here
Freedom (RXd):
For Time:
1000 Box Step Ups (20in)
Use 45/35lb vest/ruck backpack if available (KG 20/15)
Scaling option 1 (Masters 45+)
1000 Box Step Ups (20in)
Use 35/25lb vest/ruck backpack if available (KG 15/10)
Scaling Option 2 (Beginner)
For Time:
500 Box Step Ups (16in)
Use 20/14lb vest/ruck backpack if available (KG 9/6)
Limited Equipment Option
500 Air Squats
Use 20/14lb vest/ruck backpack if available (KG 9/6)
Large Class Option
Teams of 2
1000 Box Step Ups (20in)
Use 45/35lb vest/ruck backpack if available (KG 20/15)
Workout Option 2
Move for Independence (AMRAP – Rounds and Reps)
Freedom (RX’d)
19:19 AMRAP
1954m Row
As many rounds as possible of:
11 Burpees over Bar
11 Deadlifts (95/65)
11 Shoulder to Overhead (95/65)
Athletes have 19:19 to complete the row and accumulate as many rounds as possible of 11’s. The row can be partitioned in any fashion chosen by the athlete. Failure to complete the row will result in a score of zero for the AMRAP portion.
Independence
19:19 AMRAP
1954m Row
As many rounds as possible of:
11 Burpees over Bar
11 Deadlifts (75/55)
11 Shoulder to Overhead (75/55)
Liberty
19:19 AMRAP
12040m Row
As many rounds as possible of:
11 Up Downs
11 Dumbbell Deadlifts (light)
11 DUmbbell Push Press (light)
Target number of Rounds: 7+
Minimum number of Rounds before scaling: 6
Significant Numbers:
1919 – year that Armistice Day was commemorated
1954 – year that Veteran’s Day was declared a national holiday
11-11-11 – Ceasefire for WW1 ended on the 11th month of the 11th day of the 11th hour
Strength/Accessory
Mayhem Mini-Pump – Core (Checkmark)
4 rounds:
20 Stick Sit Ups
30 Flutter Kicks (each side)
12 Standing Banded Pallof Press (each side)
*Rest 3 minutes b/t rounds
Mobility
Mobility (No Measure)
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Hand Smash w/ lacrosse ball (each side)