Skip to main content

Tuesday, Jun 29, 2021

By June 28, 2021July 6th, 2021No Comments
Warm Up
Estimated Total Session Time:
1 Hour (Everything Included)

**1. Movement Prep/Activation and Increasing Heart Rate**
8 min AMRAP
1 round of rowling (max penalty of 5 burpees over rower)
10 Banded good mornings
5 Deadlifts (empty bar – build across)
30 single unders

**2. Workout Prep**
1 round
20 Sec. Row (workout pace)
2 Burpee over Bar
2 Deadlifts (at workout weight)
10 Double Unders
* Transition smooth from station to station *

**3. Strength Prep**
– Body will be warm after the workout. While explaining the strength have athletes start getting the bars and progress through the warm-up while adding weight to each set:

– Back to the warm-up, Athletes should be familiar with it since they just completed it in the warm-up.

3 x (1+1+1+1+1) – Clean Deadlift (mid thigh) + Power Clean + Front Squat + Push Press + Push Jerk (Start light and add weight)

– into the complex –

The Pagemaster
AMRAP 15 Minutes
15/12 Calorie Row
15 Burpee over Bar
15 Deadlift (185/125)
75 Double Unders

Clean Deadlift (to mid thigh) + Clean + Jerk 4×3
Clean deadlift to Mid Thigh + clean + jerk:
(1+1+1) x 4 sets @ 85-95% 1RM Clean and Jerk

*Rest 60-90 seconds between sets.

Deadlift 4×3
4×3 (Building)
*Rest 60-90 seconds between sets*

1 min pigeon pose (each side)
1 min seated QL stretch (each side)
1 min foot smash lacrosse ball (each side)

Press Focus For More Effortless Burpees And Better Rowing
If you want all the Ready State has to offer, you can sign up at anytime here:

CrossFit Lynchburg

Author CrossFit Lynchburg

More posts by CrossFit Lynchburg

Leave a Reply