Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit
Warm-up
Warm Up (No Measure)
Movement Prep/Activation:
7:00 Flow (together)
0:00–2:00 Easy Jog Together
2:00–5:00
2 Rounds
10 Alternating Lunges
4 Up Downs
4 Inchworms
4 Roll and Reach
4:00–7:00
2 Rounds
25-50m Run
4 Burpees
4 Double Dumbbell Deadlifts
4 Double Dumbbell Hang Snatch
Workout Prep:
100m Run (together)
6 Devil’s Press (split)
Workout
Cannonball! – Part 1 (AMRAP – Rounds and Reps)
FREEDOM (RX):
TEAMS OF 2
25:00 AMRAP
200m Run (together)
20 Devil’s Press (50s/35s) (Split)
(Score is Rounds + Reps)
-Rest until 30:00, then move on to Part 2-
INDEPENDENCE (Intermediate):
TEAMS OF 2
25:00 AMRAP
200m Run (together)
20 Devil’s Press (35s/25s) (Split)
(Score is Rounds + Reps)
-Rest until 30:00, then move on to Part 2-
LIBERTY (Beginner):
TEAMS OF 2
25:00 AMRAP
200m Run (together)
20 Up Down Single Dumbbell Clean and Push Press (light) (Split)
(Score is Rounds + Reps)
-Rest until 30:00, then move on to Part 2-
Power Clean
Cannonball! – Part 2
Starting at the 30:00 mark:
FREEDOM (RX):
In Teams of 2, 3, or 4
On 10:00 Running Clock (Until 40:00)
1 Power Clean (Building)
(Score is Weight)
INDEPENDENCE (Intermediate):
In Teams of 2, 3, or 4
On 10:00 Running Clock (Until 40:00)
1 Power Clean (Building)
LIBERTY (Beginner):
In Teams of 2, 3, or 4
On 10:00 Running Clock (Until 40:00)
1 Power Clean (light-moderate)
Optional Accessory (Checkmark)
Mini Pump – Lower Pull and Core
4 sets
6 Deadlift @ RPE 7/10
15 Weighted Hip Thrust @ RPE 8/10
10 Jefferson Curls @ RPE 7/10
10 Strict Toes to Bar
-rest 2:00 between sets-
Deadlift
Weighted Hip Thrust
Jefferson Curl
Strict Toes to Bar
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.
1 min/side Lat Stretch
1 min Calf Stretch in Downward Facing Dog
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.