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Wednesday, Apr 21, 2021

By April 20, 2021April 28th, 2021No Comments
Warm Up
Estimated Total Session Time:
1 Hour (Everything Included)

**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
30-sec single unders
10 Heel to toes rocks
5 Single DB Hang Cleans (each side – lightweight)
5 Single DB Shoulder to Overhead (each side – lightweight)
3 Elbow to Floor stretch (each side)

**2. Workout Prep**
2 rounds
4 Alt. Dumbbell Hang Clean And Jerks (lightweight)
10 Double Unders

Rubbin is Racin’
For Time:
12 Alternating Dumbbell Hang Clean And Jerks (50/35)
Double Unders

10 min
Rope Climb Practice
1 rope climb every min for 10 minutes (focus on as few pulls as possible)

1 min calf smash (each side)
1 min calf stretch on wall (each side)
1 min child’s pose

Load the Pattern and Load the Fascial Lines
Exposure is the game. Also sounds like “hole plugging.”

If you are as (annoyingly) competent as Diane Fu, add a little bit of load and keep that chest up.

CrossFit Lynchburg

Author CrossFit Lynchburg

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