Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit
Warm-up
Warm-up (No Measure)
1:30 Cardio Choice
Then Into…
2 SETS
10 Air Squats
10 Hollow Rocks
10 Glute Bridges
10 Box Jump Step Ups
10 Barbell Good Mornings
Then Into…
1 SET
20 Alt. Elbow Punches
10 Empty Bar Front Squats
10 Box Jumps
Strength/Accessory
Back Squat
ON A 15:00 CLOCK…
Establish 3RM Back Squat*
(Score is Weight)
Workout
WORKOUT (Time)
FREEDOM (RX)
FOR TIME
27-21-15-9-9
Front Squat (95/65)
Box Jump (24/20)
(Score is Time)
(KG conv: 42.5/30)
INDEPENDENCE (Intermediate)
FOR TIME
27-21-15-9-9
Front Squat (75/55)
Box Jump (24/20)
(Score is Time)
(KG conv: 35/25)
LIBERTY (Beginner)
FOR TIME
21-15-9-6-6
Dumbbell Front Squat (light)
Box Step Up (20/16)
(Score is Time)
Cool Down / Accessory
Optional Cool Down (No Measure)
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
2:00 Couch Stretch (each)
1:00 Lacrosse Ball Feet (each)
(No Measure)
Couch Stretch
Optional Accessory (Checkmark)
4 SETS
400m Run @ 1 Mile Pace
-Rest as Needed b/t Sets-
(No Measure)
Optional GOWOD Accessory (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 Bridge Reach 1 min]( video )
[Standing Quad Stretch 1 min/side]( 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.