Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit
Strength/Accessory
Strict Press + Push Press + Push Jerk (Weight)
EVERY 2:00 (5 Sets)
1 Shoulder Press
2 Push Press
3 Push Jerk
*Complex must be completed unbroken. Start Mod-Light and Build to Mod-Heavy
(Score is Heaviest Weight)
Workout
WORKOUT (Time)
FREEDOM (RX)
2 Sets For Time:
400m Run or 1000m Bike -into
5 Rounds of
10 Box Dips
10 Box Jumps (24/20)
(Score is Time)
INDEPENDENCE (Intermediate)
2 Sets For Time:
300m Run or 800m Bike -into
5 Rounds of
7 Box Dips
10 Box Jumps (24/20)
(Score is Time)
LIBERTY (Beginner)
2 Sets For Time:
200m Run or 600m Bike -into
5 Rounds of
7 Box Dips
10 Box Step Ups (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 4:00 RUNNING CLOCK
1:00 Lacrosse Ball Calves (each)
1:00 Lacrosse Ball Triceps (each)
(No Measure)
Optional Accessory (AMRAP – Reps)
TABATA, 8 SETS (4:00 Total)
:20 Banded Face Pulls
:10 Rest
-No Additional Rest between Sets-
(Scored by Total Reps)
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.
[Side To Side 1 min]( video )
[Calf Stretch In Downward Facing Dog 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.