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Thursday, Jul 29, 2021

By July 28, 2021August 5th, 2021No Comments
Warm Up
Estimated Total Session Time:
1 Hour (Everything Included)

**1. Movement Prep/Activation and Increasing Heart Rate**
8 min AMRAP
1 min easy Machine
5 Elbow to floor stretch (each side)
10 Single Arm Dumbbell Push Press (each)
20 Single unders

**2. Workout Prep**
2 sets
10 Double Unders
3 Handstand Push-Ups (Strict or Kipping)

**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:

Press will be hot! Athletes will probably complain, but that’s ok. This is a prep week, so weight isn’t at our target percentage yet.

2 Shoulder Press (build-up to 75% in 3-4 working sets)

Face to face
10 rounds
35 Double Unders
8 Handstand Push-Ups or 5 Strict Handstand Push-Ups

Shoulder Press 6×2
2 Shoulder Press x 6 sets @75% of 1RM

* Complete a set every 90 seconds *

Mayhem Ready: PSA Work Upstream and Downstream
If you want all the Ready State has to offer, you can sign up at anytime here:

Face to face
8 rounds
35 Single Unders
8 DB Push Press

Shoulder Press 6×2
2 Shoulder Press x 6 sets @75% of 1RM (Moderate Load)

* Complete a set every 90 seconds *

CrossFit Lynchburg

Author CrossFit Lynchburg

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