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Monday, Apr 5, 2021

By April 4, 2021April 12th, 2021No Comments
Warm Up
Estimated Total Session Time:
1 Hour (Everything Included)

**1. Movement Prep/Activation and Increasing Heart Rate**

### [Mayhem Hip Halo Activation](
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats

5 min AMRAP
5 Goblet Squats (lightweight)
5 Scap Pullups
5 DB Snatch (each side – lightweight – focus on transition)
5 Down Dog/Seal Pose transitions

**2. Workout Prep**
2 rounds
3 Dumbbell Front Squats (practice squat cleaning)
1 Burpee Pull Up
4 Alternating Dumbbell Snatch

For Time:
Double Dumbbell Front Squats (50s/35s)
Burpee Pull-Ups

– Into –

72 Alternating Dumbbell Snatch (50/35)

1 min couch stretch (each side)
1 min foam roll lats (each side)
1 min wide leg forward fold (use DB or sandball as an anchor – don’t force position)

Forearm and Elbow Rotation for Range of Motion
You want options? We can get you options.

Change that grip on your curls & chin ups and for a more advanced challenge try that eccentric descent on the rope. Outcome: increased rotational capacity of the forearm/elbow/wrist, greater integration of position with your training.

CrossFit Lynchburg

Author CrossFit Lynchburg

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