Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit
Gymnastics: Bar Muscle-Ups (Checkmark)
Level 1:
Every 1:00 (9:00)
Min 1: 8 Feet Assisted Strict Pull-ups
Min 2: 6-8 Matador Dips or Bench Dips
Min 3: Rest Minute
Level 2:
Every 1:00 (9:00)
Min 1: 2-3 Jump to Hollow + Tight Arch + Feet Rise + Hip Extension with Straight Arms
Min 2: 3-6 Banded Low Bar Muscle Ups OR 1-2 Spotted Bar Muscle Ups
Min 3: Rest Minute
Level 3:
8 Bar Muscle Ups
16/12 Cal Row
6 Bar Muscle Ups
12/8 Cal Row
4 Bar Muscle Ups
8/6 Cal Row
2 Bar Muscle Ups
(Scored by Time, 9:00 Time Cap)
Forest Green (3 Rounds for time)
FREEDOM (RX)
21-15-9
Calorie Bike
Kettlebell Swings (53/35)
-Rest till 7:00-
21-15-9
Calorie Bike
Toes to Bar
-Rest till 14:00-
21-15-9
Toes to Bar
Kettlebell Swings (53/35)
(Women’s Calories: 16-12-8)
(Scored by Time each set)
*Time Cap Per Interval: 6 Minutes!
INDEPENDENCE (Intermediate)
16-12-8
Calorie Bike
21-15-9
Kettlebell Swings (35/26)
-Rest till 7:00-
16-12-8
Calorie Bike
Toes to Bar
-Rest till 14:00-
16-12-8
Toes to Bar
21-15-9
Kettlebell Swings (35/26)
(Women’s Calories: 12-10-6)
LIBERTY (Beginner)
12-9-6
Calorie Bike
Russian Kettlebell Swings (Light)
-Rest till 7:00-
12-9-6
Calorie Bike
Hanging Knee Raises
-Rest till 14:00-
12-9-6
Hanging Knee Raises
Russian Kettlebell Swings (Light)
(Women’s Calories: 10-8-5)
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Sets
1:00 Banded Hip Internal Rotations
1:00 Forearm Smash
1:00 Seal Stretch
*Rest as needed between sides, movements and sets.
Banded Hip Internal Rotations
Forearm Smash
Seal Stretch