Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit
Warm-up
Warm-up (No Measure)
Movement Prep/Activation:
7:00 Flow
0:00–2:00 Easy Bike
2:00–4:00
2 Rounds
10 Air Squats
10 Glute Bridges
10 Deadbugs
4:00–7:00
2 Rounds
20-second Air Bike (build in pace)
8 Goblet Squats (light)
Workout Prep:
2 Rounds @ 60–70%
10-second Air Bike (build in pace)
4 Goblet Squats
Strength/Accessory
Back Squat
Build to a 3RM Back Squat
Workout
Fat Guy in a Little Coat (2 Rounds for time ↓ shorter is better)
FREEDOM (RX):
21-15-9
Calorie Air Bike
Goblet Squats (50/35)
Women’s Calories (16-12-8)
-rest until the 8:00 mark-
45/36 Calorie Air Bike
45 Goblet Squats (50/35)
(Scored by Time)
(KG conv: 22.5/15)
I NDEPENDENCE (Intermediate):
16-12-9
Calorie Air Bike
Goblet Squats (35/25)
Women’s Calories (13-10-7)
-rest until the 8:00 mark-
36/30 Calorie Air Bike
36 Goblet Squats (35/25)
(KG conv: 15/10)
LIBERTY (Beginner):
12-10-8
Calorie Air Bike
Goblet Squats (light)
Women’s Calories (10-8-6)
-rest until the 8:00 mark-
30/24 Calorie Air Bike
30 Goblet Squats (light)
Cool Down
Cool Down (No Measure)
3-5 minutes of easy cardio
2 Sets
1:00 Banded Hip Internal Rotation
1:00 Barbell Forearm Stretch
*Rest as needed between sides, movements and sets.
Banded Hip Internal Rotations
Barbell Forearm Stretch
Optional Accessory (Checkmark)
3-4 sets
10 Double Dumbbell Farmer’s Hold Lunges (each side) @ RPE 8/10
15 Alternating Leg V-Ups (each side)
:30 Hollow Hold
-rest 1:00-1:30 between sets-
Double Dumbbell Farmer Hold Walking Lunge
Alternating Leg V-Up
Hollow Hold
Optional GOWOD Activation (Checkmark)
The GOWOD Activation Protocol is designed to be completed before class to help you warm up and prepare for the workout ahead. While optional, it’s a great way to get your body primed and ready before class begins.
To access the stretches below, simply click each link and the exercise video will open directly in the GOWOD app. If this is your first time using GOWOD, you’ll first be prompted to create your free account before viewing the exercises.
Active Deep Squat 1 min
Shoulders Global 1 min
As a Mayhem Gym member, you can also benefit from a 20% discount on GOWOD Premium. Please refer to your gym owner to take advantage of this offer.