Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit
Warm-up
Warm Up (No Measure)
400m Easy Team Run
Then
1 Round (each/start at different stations and switch when both are completed)
Partner 1:
20m High Knees
20m Butt Kicks
20m Karaoke
Partner 2:
150m Row
30 Single Unders
10 Air Squats
*Shorten if needed to stay around 7:00
Workout
WORKOUT (Time)
FREEDOM (RX)
“PARTNER TRIPLE 3”
IN TEAMS OF 2*
FOR TIME
3000m Row (split)
300 Double Unders (split)
3 Mile Run (split)
*Break up all work as needed. P1 works while P2 rests.
(Scored by Time)
INDEPENDENCE (Intermediate)
IN TEAMS OF 2*
FOR TIME
2500m Row (split)
250 Double Unders (split)
2 Mile Run (split)
*Break up all work as needed. P1 works while P2 rests.
(Scored by Time)
LIBERTY (Beginner)
IN TEAMS OF 2*
FOR TIME
2000m Row (split)
300 Single Unders (split)
1 Mile Run (split)
*Break up all work as needed. P1 works while P2 rests.
(Scored by Time)
Cool Down / Accessory
Optional Cool Down (No Measure)
FOR QUALITY
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 5:00 RUNNING CLOCK
1:00 Lacrosse Ball Feet (each side)
1:00 Lacrosse Ball Calves (each side)
(No Measure)
Optional Accessory (Checkmark)
FOR COMPLETION
Accumulate 3:00 in Front Rack Barbell, Sandbag, or Double KB Hold @ RPE 8
-Rest as Needed b/t Sets-
(No Measure)
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.
[Calf Stretch In Downward Facing Dog 1 min]( video )
[Roll Over To V Sit 1 min]( video )
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.