Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit
Chevy Bel Air (2 Rounds for time)
FREEDOM (RX):
9-7-5
Front Squats (155/105)
Ring Muscle Up
-@10:00-
5-7-9
Front Squats (155/105)
Ring Muscle Up
(Scored by Time each set
*Time Cap =Set 1: 7 Minutes!
* Time Cap=Set 2: 7 Minutes!
INDEPENDENCE (Intermediate):
9-7-5
Front Squats (135/95)
7-5-3
Bar Muscle Up (or 18-14-10 Chest to Bar)
-@10:00-
5-7-9
Front Squats (135/95)
3-5-7
Bar Muscle Up (or 10-14-18 Chest to Bar)
LIBERTY (Beginner):
9-7-5
Dumbbell Front Squats (light)
Up Down + Jumping Pull Up
-@10:00-
5-7-9
Dumbbell Front Squats (light)
Up Down + Jumping Pull Up
Bench Press
Every 2:00 × 5 Sets
5 Bench Press @ 70% or RPE 7
Cool Down/Optional Accessory (No Measure)
Complete one or both based on time and recovery needs:
Cool Down
3-5 minutes of easy cardio
2 Sets
1:00 Seated QL Stretch
1:00 Pigeon Stretch
1:00 Band Wrist Mobilization
*Rest as needed between sides, movements and sets.
Optional Accessory
3 sets
30 Weighted Russian Twists
100ft Offset Overhead Farmer Carry (left overhead/right farmer hold)
100ft Offset Overhead Farmer Carry (right overhead/left farmer hold)
-rest 1:00 between sets-
Seated QL Stretch
Pigeon Stretch
Band Wrist Mobilization
Dumbbell Russian Twist
Double Dumbbell Walk – One Overhead & One Farmer Carry