Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
7:00 Flow
2 Rounds
100m Run
5 Kip Swings
5 Hanging Knee Raises
10 Step Back Lunges
-Into-
2 Rounds
100m Run
3 Toes to Bar
6 V-Ups
10 Air Squats
Workout Prep:
2 sets @ 60–70%
100m Run
3–5 Toes to Bar
-rest 30-seconds between sets-
Workout
Wild Bill Hickok (Time)
FREEDOM (RX):
Teams of 2
8 sets (each/1:1)
200m Run
15 Toes to Bar
(Scored by Total Time)
INDEPENDENCE (Intermediate):
Teams of 2
8 sets (each/1:1)
200m Run
10 Toes to Bar
LIBERTY (Beginner):
Teams of 2
8 sets (each/1:1)
100m Run
10 Hanging Knee Raises
Strength/Accessory
Mini Pump – Upper Pull (Checkmark)
3-4 sets
8 Weighted Chin Ups (supinated grip) @ RPE 8/10
10 Double DB Standing Bent Over Row @ RPE 8/10
12 Reverse Grip Lat Pulldown @ RPE 8/10 (or 30 Banded Lat Pulldown)
10 Alternating Dumbbell Curls (each side) @ RPE 8/10
*Rest 2:00-3:00 between sets
*score is total time for the mini pump
Weighted Chin Ups
—scale to bodyweight Chin Ups or Banded Strict Pull Ups with supinated (chin up) grip
Double Dumbbell Bent Over Row
Reverse Grip Lat Pulldown – cable
Banded Lat Pull Downs
Standing Alternating Dumbbell Curls