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Wednesday, Jul 28, 2021

By July 27, 2021August 4th, 2021No Comments
Warm Up
Estimated Total Session Time:
1 Hour (Everything Included)

**1. Movement Prep/Activation and Increasing Heart Rate**
Crossover Symmetry or Banded 7’s
6 min AMRAP
3 up-downs
3 box step up (each side)
5 Clean and Jerks (empty bar – build across, stay light)

**2. Workout Prep**
3 Sets
2 Clean and Jerks (work up in weight)
2 Burpee Box Jump Overs (practice transition)

**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:

Pull should be good and warm from the clean and jerks, so have athletes practice set up and begin working up in weight.

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

Back on the street
For Time:
Clean and Jerk (155/105)
Burpee Box Jump Over (24/20)

Deadlift 6×2
2 Deadlifts x 6 sets @75% of 1RM

* Complete a set every 90 seconds *

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CrossFit Lynchburg

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