Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit
Warm-up
Warm Up (No Measure)
EVERY 1:00 (8:00)
MIN 1 → :40 Easy Bike
MIN 2 → 8 Scap Pull Ups + :15 Active Hang
MIN 3 → 10 Push Ups + 10 Alternating Plank Shoulder Taps
MIN 4 → 10 Deadbugs + 10 Glute Bridges
MIN 5 → :40 Moderate Bike
MIN 6 → 5 Ring Rows + 5 Hanging Knee Raises
MIN 7 → 8 Light Dumbbell Bench Press (2-second Pause at the bottom)
MIN 8 → 3 Zombie Rope Climbs (or 10 Ring Rows)
Strength/Skill
Strength/Skill (No Measure)
ON A 8:00 CLOCK…
Rope Climb Practice (descending)
Freedom (Advanced) – Rope Climb + Descending (Rope sliding between the Foot Lock)
Independence (Intermediate) – Rope Climb + Descending (Hand-over-hand descent with Rope Sliding between the Foot Lock)
Liberty (Beginner) – Zombie Rope Climbs/Foot Clamp and Stand
Workout
WORKOUT (AMRAP – Reps)
FREEDOM (RX)
3-3-3-4:00 AMRAP
21/16 Cal Bike (Air or Erg)
3 Rope Climbs (15 Strict Pull Ups)
Max Dumbbell Bench Press (50s/35s)
-Rest 1:00 b/t Sets-
(Score is Total Reps of Bench Press)
KG: 22.5/15
INDEPENDENCE (Intermediate)
3-3-3-4:00 AMRAP
21/16 Cal Bike (Air or Erg)
2 Rope Climbs (or 10 Strict Pull Ups)
Max Dumbbell Bench Press (35s/25s)
-Rest 1:00 b/t Sets-
(Score is Total Reps of Bench Press)
KG: 15/10
LIBERTY (Beginner)
3-3-3-4:00 AMRAP
15/12 Cal Bike (Air or Erg)
3 Zombie Rope Climbs (or 10 Ring Rows)
Max Dumbbell Bench Press (light)
-Rest 1:00 b/t Sets-
(Score is Total Reps of Bench Press)
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
1:00 Foam Roll Quads (each)
1:00 Banded Shoulder Distraction (each)
1:00 Lacrosse Ball Pec (each)
(No Measure)
Banded Shoulder Distraction
Optional Accessory (No Measure)
3-4 SETS
12 Dual Dumbbell Bicep Curls (Moderate)
15 Banded Overhead Tricep Extensions
-Rest 1:00 b/t Sets-
(No Measure)
Dumbbell Bicep Curls
Banded Overhead Tricep Extension
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 Lat Stretch 1 min/side]( 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.