Burgener Strength – CVCF – Sat, Mar 2
Clinch Valley CrossFit – Burgener Strength – CVCF () Warm Up (No Measure) 1. Crossover Symmetry or Banded 7s 2. Mayhem Hip Halo Activation 3. Barbell Prep: – Burgener snatch warm-up – Snatch skill transfer exercises – 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch ** full details in coach notes ** […]
CrossFit – Clinch Valley CrossFit – Fri, Mar 1
Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 3 sets 1:00 row (easy pace) 5 Alternating V-ups (each side) 5 Wall Balls (focus on breathing and arm cycling) 5 Power Cleans (build across) 3 Burpee Pull-Ups 2. Workout Prep 1 set 5/4 Calorie Row 3 Toes […]
CrossFit – Clinch Valley CrossFit – Thu, Feb 29
Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2:00 Row -into- 6 min AMRAP 30-second Jump Rope 5 Dynamic Squat Stretches. 5 Back Squats (Build in weight) 4 Box Jumps (low) 2. Strength 5 sets of 5 Back Squats @70% of Heavy Single (Week 1) * […]
Burgener Strength – CVCF – Wed, Feb 28
Clinch Valley CrossFit – Burgener Strength – CVCF () Warm Up (No Measure) 1. Crossover Symmetry or Banded 7s 2. Mayhem Hip Halo Activation 3. Barbell Prep Burgener clean warm-up Front squat skill transfer exercises 3x High Hang Clean + 3x Hang Clean + 3x Clean ** full details in coach notes ** Coaches Notes […]
CrossFit – Clinch Valley CrossFit – Wed, Feb 28
Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 2 sets: 10 Banded Pull Aparts 10 Banded Face Pulls -into- 3 sets: 45-second Ski (or Row) 5 Bench Press (Build across sets) 10 Bird Dogs 5 Downward Dog/Seal Pose 2. Strength 5 sets of 5 Bench Press […]
CrossFit – Clinch Valley CrossFit – Tue, Feb 27
Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Snatch + 3x Hang Snatch + […]
Burgener Strength – CVCF – Mon, Feb 26
Clinch Valley CrossFit – Burgener Strength – CVCF () Warm Up (No Measure) 1. Crossover Symmetry or Banded 7s 2. Mayhem Hip Halo Activation 3. Barbell Prep: – Burgener snatch warm-up – Snatch skill transfer exercises – 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch ** full details in coach notes ** […]
CrossFit – Clinch Valley CrossFit – Mon, Feb 26
Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit Warm-up Warm-up (No Measure) 1. Movement Prep/Activation 8 min AMRAP :30 Air Bike 5 Deadlifts (Build in weight) 20-second Banded Overhead Hold 5 Alternating V-Ups 3 Inch Worms 2. Strength 5 sets of 5 Deadlifts @70% of Heavy Single (Week 1) * Complete a set on […]
CrossFit – Clinch Valley CrossFit – Sun, Feb 25
Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit Workout Option 1 Miracle Child (Time) Freedom (RX’d) For Time: 50 Wall Balls (20/14) 50 Alternating Hang Dumbbell Clean and Jerk (50/35) 50 Wall Balls (20/14) (KG conv: 9/6 WB, 22.5/15 DB) Independence For Time: 40 Wall Balls (20/14) 50 Alternating Hang Dumbbell Clean and Jerk […]
CrossFit – Clinch Valley CrossFit – Sat, Feb 24
Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit Warm-up Warm Up (No Measure) 1. Movement Prep/Activation 10:00 AMRAP 45-second Bike (slow-moderate) 5 Inch Worms 3 Sandbag Deadlifts 30 Single Unders 2. Workout Prep 1 set: 5/4 Calorie Air Bike (at workout pace) 1 Wall Walk 1 Sandbag Clean 50m Jog Workout Coat of Many […]